Certified Guns 2 is the arm buffet of these workouts. It includes a little of everything. I throw the arm kitchen sink at you here, using bodyweight skullcrushers, tri-sets, bands and a number of other things to blow up your arms at a dizzying rate. I also include another bicep move I came up with – incline dumbbell curls with a twist.
After finishing six reps on both arms, let the dumbbells hang for about three seconds, then twist counter-clockwise in a continuous motion, doing this for about 6-8 seconds. Add in two more reps to finish it off and enjoy the blood that is flooding your biceps.
| Biceps & Triceps | ||
| Exercise | Sets | Reps |
| Triset: | 5 | |
| Straight Bar Curls | 5-8 | |
| Incline Dumbbell Curls (with 5 second twist after 6 reps) | 6+2 | |
| Cable Curls | 20 | |
| Triset: | 5 | |
| Straight Bar Pushdowns | 20 + 20 1/4 reps | |
| Bodyweight Skulls | 5-10 | |
| Band Pushdowns | 30 | |
| Triset: | 5 | |
| Skullcrushers | 20 | |
| Wide Grip EZ Bar Curls (Slow motion curls) | 8 | |
| Wrist Curls | 20 | |
| Core: | 4 | |
| Back Extensions | 40 | |
| Knee-Ups | 15-20 | |
workout from yourtrainer
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