Arms
Gainzville
BodybuildingWelcome to the Gun Show! This program is focused on growing your arms. Get your 2 tickets to building some cannons.
A
Smith Machine Incline Chest Press
12, 10, 8
B
DB Lateral Raise
15, 12, 10
C
DB Flat Chest Press
12, 10, 8
D
Machine Shoulder Press
10, 8, 6
E
Pec Deck Fly
15, 12, 10
F
Tricep Pushdown
15, 12, 10
G
Overhead Tricep Extension
15, 12, 10
A
Lat Pulldown
12, 10, 8
B
Chest Supported Row
10, 8, 6
C
DB Shrugs
15, 12, 10
D
Pec Deck Rear Delt Flys
15, 12, 10
E
Rack Chins
2 x MAX
F
Cable Curl
12, 10, 8
G
Single Arm DB Preacher Curl
12, 10, 8
A
Cardio
1 x 30:00
A
Alternating DB Curls
15, 12, 10
B
Cable Cross-Body Tricep Extension
12, 10, 8
C
Reverse Barbell Curl
12, 10, 8
D
Smith JM Press
10, 8, 6
E
Spider Curls
12, 10, 8
F
PJR Pullover
10, 8, 6
G
Behind the Back Barbell Wrist Curls
3 x 15
A
Standing Calve Raises
15, 12, 10, 10
B
Seated Hamstring Curl
12, 10, 8
C
Quad Extensions
12, 10, 8
D
Hack Squat
10, 8, 6
E
DB RDLs
12, 10, 8
F
Cable Rope Crunch
3 x 15
A
Cardio
1 x 30:00
Big Joe GK
Joe has had a lifelong passion for training people. From in person personal training to online training, he has seen success in proven methods from a lifelong pursuit of helping others become the best version of themselves.
