It's FLEX FRIDAY. Welcome to the Gun Show Friday Night Pipes.   Try this Arm workout to blow up your arms.

WORKOUT/ EXERCISE: GUN SHOW - FRIDAY NIGHT PIPES #1

EQUIPMENT: Dumbbells, barbells and cable machines.

TECHNIQUE:

1. Sets and Reps: complete each set as recommended
2. SuperSet: complete each SuperSet respectively eg: B1, B2 and repeat as recommended, then move on to next exercise
3. Tempo: Slow tempo (4,0,1,0) (4s lower, 0s pause, 1s raise, 0s pause) or otherwise stated
4. Resistance: 8th rep max (8th rep is difficult to complete) or % of maximum weight
5. Rest Period: 10s between Super Sets (if needed) & 45s between regular sets
6. Perform all exercises with full range of motion unless otherwise stated

PROGRAM:

A. BARBELL (BB) BICEP CURLS
5 SETS X 8 REPS (85%)(1,0,1,0)(HEAVY + EXPLOSIVE)
Try not using much body english

B. BB CLOSE GRIP BENCH PRESS
5 SETS X 8 REPS (85%)(1,0,1,0)(HEAVY + EXPLOSIVE)
Warm up with a couple of sets

C. DUMBBELL (DB) HAMMER CURLS ON PREACHER BENCH W/ DOUBLE PUMP @ TOP
4 SETS X 8 REPS (65%) (4,0,1,0) + DROP SET
Use the same resistance on all sets

D. CABLE 3-WAY TRICEP EXTENSION SUPER SET W/ ROPE
4 SETS X 8 REPS (65%) (4,0,1,0) + DROP SET
Extensions (i) flare out (ii) inwards (iii) overhead. Use same weight.

E. CABLE HIGH BICEP CURLS W/ HANDLES L/R
4 SETS X 8 REPS (65%) (4,0,1,2) + DROP SET
2 second contraction at top.

F. CABLE 2-WAY TRICEP EXTENSIONS SUPER SET W/ BAR
4 SETS X 8 REPS (65%) (4,0,1,0)
Underhand grip then overhand grip. Use same weight.

G. CABLE 3-WAY TRICEP EXTENSION SUPER SET W/ ROPE
4 SETS X 8 REPS (65%) (4,0,1,0)
Curls (i) overhand grip (ii) wide grip (iii) narrow grip. Use same barbell.

Train Hard. Think Harder.