🔥 -

Gun Show

hypertrophy

Arms Only - Biceps & Triceps - Pump Day

20 min

Warmup

Cardio: Light band curls and pushdowns (1 min each)

Mobility:

Wrist circles (10 each)
Arm swings (10 each)

Exercises

Barbell Curls

4 x 10 • 2-1-2

Strict form. No swinging.

Set 1 x

Set 2 x

Set 3 x

Set 4 x

Close-Grip Bench

4 x 10 • 3-1-2

Tricep mass builder.

Set 1 x

Set 2 x

Set 3 x

Set 4 x

Hammer Curls

3 x 12 • 2-1-2

Brachialis and forearms.

Set 1 x

Set 2 x

Set 3 x

Band Pushdowns

3 x 20 • 2-1-1

High reps for the pump.

Set 1 x

Set 2 x

Set 3 x

Band Curls Burnout

1 x 50 • fast

Non-stop. Chase the pump.

Set 1 x