WOD: Gun Show Bang Bang

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Blow Up Your Bicep Peaks To Massive Heights

This was Friday’s workout. Hit a couple strength movements then most of the focus was put on arms for mandatory armday.

arm workouts, hammer curls, cable bicep curls

Workout: Gun Show Bang Bang, Fri 19-June-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB);
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set

Workout Porgram:

A. Romanian Deadlifts: 5 x 5-3 reps (2.0.1.0) ↑

B. BB Shrugs: 4 x 5 reps ↑

C. Leg Extensions – 2 Leg Raise/ 1 Leg Lower: 3 x 8 reps + drop set (3.0.1.0)

D1. DB Bicep Curls (run the rack): 8+ x 5 reps ↑↓
D2. Tricep Dips (sets same as D1): 8+ x 5 reps (3.0.1.0)

E. DB Hanging Hammer Curls w/ fat grips: 4 x 8 reps (3.0.1.0)

F1. 2 Hand Cable (high) Bicep Curls w/ fat grips: 4 x 8 reps (3.0.1.0)
F2. 2 Hand Cable (high) Tricep Extensions w/ fat grips: 4 x 8 reps (3.0.1.0)

G. Cable (low) 3-way Bicep Curls w/ bar (reverse, wide, narrow): 4 x 10³ reps (2.0.1.0)

Work. Train. Devour.

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