WOD: Friday Guns A Blazin’ WOD

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The Key To Building Bigger Arms

It's Friday Night Pipes. First sign of shredding is the arm vascularity and that’s starting to kick in. Just in time for the Gun Show. This workout I started with Bottom-Up Bench Press for a change up. Work on that bottom starting strength for bench. Start further away from your chest to load the tris.

Any who, you ever have a guy (or girl) in the gym that seems to be competing with you? Watching you, studying you, cuttin’ eye. Hulk smash little man.

Arm workout Hulk hammer curls and Thor tricep dips

Workout: Friday Guns A Blazin’ WOD, Fri 26-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 Program:

A. BB Bottom-Up Bench Press from pins: 5 x 5-1 reps ↑ (1” above chest); 2 x 1 reps ↑ (3” above chest)
B. Leg Extensions: 5 x 20 reps
C. Lat Pull-Ins (kneeling on ground w/ 2 handles): 4 x 8 reps + drop set (4.0.1.0)
D. Landmine Shoulder Press L/R: 5 x 8 reps (3.0.1.0)
E1. Cable (high) Bicep Curls w/ 2 handles: 4+ x 8 reps (3.0.1.0) ↑
E2. Cable (high) Tricep Extensions (overhand) L/R: 4+ x 8 reps (3.0.1.0) ↑
F. BB Bicep Curls w/ preacher bench: 3 x3 reps; 3 x 6 reps; 3 x 10 reps (3.0.1.0)↑↓
G1. DB Bicep Hammer Curls (run the rack ↑) then Bicep Hammer Curls (palms up – run the rack ↓): 5 x 5 reps↑ → 5 x 5 reps↓
G2. Tricep Dips: 10 x 5 reps (3.0.1.0)

Work. Train. Devour.

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