Gunning For Gainz

Dustin Myers

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Are you “gunning” for some big arm gains this winter?  Try this weekly arm routine that alternates between heavy day with big compound movements and a day of strict isolation movements.

Day #1  Heavy Artillery

A.  Bicep Warm Up: 2 x 10 Underhand Chin Ups

 

B. Barbell Curls - 10, 8, 6, 4, 3, 2*, 1*, 1*, 1*

*add 5 second negatives on each

 

C. Superset: 3 sets**

DB Curls (alternating) - 3/3

Hammer Curls - 3/3

Preacher Curls - 6 reps with a 1/4 rep at the top

**after the 3rd round do an additional 4th round with a lighter weight for 10-15 reps of each exercise

 

D. Tricep warm up: 2 x 15 diamond push ups

 

E. Over head DB tricep extension - 10, 10, 8, 6, 4, 2

 

F. Superset: 3 sets**

DB Skulls - 5

Cable press downs - 10

Weighted Dips - 10

**after the 3rd round do an additional 4th round with a lighter weight for 15-20 reps of each exercise

 

#2 - Precision Shooting

Warm up:  3 sets each of Push Ups and PullUps (not max effort)

A. Superset: 5 rounds

Serrano Misdirection Curls - 6 reps

Tricep Cable Press Downs - 21 reps (7 half way down, 7 bottom 1/2, 7 full reps)

 

B. Superset: 5 rounds

DB Iso-Curls - 10/10

Tricep Iso-kickbacks - 5/5 + 5

Bent over concentration curls - 10

Single arm overhead tricep extension - 10 each side

 

C. Superset: 10 rounds (lower reps by 2 each round)

Underhand Chin ups - 20

BW Skullcrushers “behind the head” - 20

Underhand Slant Rows - 20

Bench Dips - 20

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