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.

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.