Isn’t Friday mandatory arms day? Sure. Why not. I hit my basics then quickly blasted arms. When I’m tight on time I’m doing my alternating dumbbell bicep curls and run the rack up increasing 5lbs/ set. Once I peak I run the rack back down and I’m supersetting with tricep dips.

Workout: Guns Of Steel, Fri 10-July-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 .
Build up to work sets

Workout Program:

A. BB Shoulder Press: 3 x 10 reps

B. BB Deadlifts: 3 x 10 reps

C. BB Bench Press: 3 x 10 reps

D. Hammer Strength Chest Press (½ reps at top targeting triceps): 4 x 10 reps + drop set (3.0.1.0)

E1. DB Alternating Bicep Curls (run the rack up & down): 6 x 5 reps ↑ + 6 x 5 reps ↓
E2. Tricep Dips: 12 x 5 reps

F1. Cable (high) Bicep Hammer Curls L/R: 4 x 10 reps (3.0.1.0)
F2. Cable (high) Tricep Extensions Overhead L/R: 4 x 10 reps (3.0.1.0)

Work. Train. Devour.