Blazing Guns: Bicep and Tricep Blast 2

Program Introduction:

Welcome to Part 2 of the “Guns of Glory” workout program! Get ready to take your arm gains to the next level with an intense progression.

In this workout, we’ll challenge you with bodyweight exercises and single-arm lifts that will push you beyond your comfort zone. Building upon the foundation you established in Part 1, we’re here to sculpt those biceps and triceps like never before.

Get ready to embrace the burn, unleash your inner strength, and leave the gym feeling accomplished and pumped. Let’s do this!

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up:   Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.

Exercise Name	Reps	Sets	Weight and Notes	Tempo	Rest
Super Set #1
Spider Curls	S1 – 12r S2 – 10r S3 – 8r	3	Increase weight for each set, make it moderate/heavy to start.	2/1/2	None
Bench Dips (Triceps)	S1 – 12r S2 – 15r S3 – 20r	3	Bodyweight, if it’s too difficult to do with your full bodyweight, bend your knees. You can do fewer if the strength isn’t there, but try to keep challenging yourself.	2/0/2 or Controlled at your own pace	60-80s
Super Set #2
Single Arm Concentration Curl	S1 – 10r S2 – 12r S3 – 8r S4 – AMRAP to failure	4	Come to only about 1-2 reps short of failure for set 4.	2/1/2	None
Cable Single Arm Triceps Concentration Extension	S1 – 12r S2 – 10r S3 – 8r S4 – AMRAP to failure – same instructions as above, only within 1-2 reps short of full failure.	4	Increase weight with each set.	2/0/2	80-90s
Straight Sets
Overhead Bicep Cable Curl	S1 – 15r S2 – 10r S3 – 12r	3	Increase weight with each set.	2/1/3	60-80s
Overhead Rope Extension	S1 – 15r S2 – 10r S3 – 12r	3	Use 1 arm for this one. If the rope is too long, you can use a soft handle or even a towel looped through the carabiner.	2/1/3	60-80s

TERMS AND REFERENCE

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.