Fit Tip: Sun's Out, Gunz Out

Summer's almost here and that means short sleeves or no sleeves. So, let's get those gunz in perfect shape for the beach, BBQs, and fun summer activities. Get ready...you're going to be training arms three times a week (on non-consecutive days), with a varied low-volume, high-intensity approach. 

DAY 1

  • Barbell curls (2 warm-up sets: 15 reps; 2 working sets: 8-12 reps)
  • Incline Dumbbell curls (2 working sets: 8-12 reps)
  • Machine preacher curls (2 working sets: 8-12 reps)
  • Triceps pressdown w/ rope (2 warm-up sets: 15 reps; 2 working sets: 8-12 reps)
  • Lying ez-bar tricep extensions (2 working sets: 8-12 reps)
  • Dips between 2 benches (2 working sets: 15-20 reps)

 

DAY 2

  • Seated dumbbell curls (2 warm-up sets: 15 reps; 2 working sets: 10-12 reps)
  • Standing straight bar cable curls (2 working sets: 10-12 reps)
  • Dumbbell hammer curls (2 working sets: 10-12 reps)
  • Straight bar tricep pressdowns (2 warm-up sets: 15 reps; 2 working sets: 10-12 reps)
  • Lying dumbbell extensions on incline bench (2 working sets: 10-12 reps)
  • One-arm overhead dummbell extensions (2 working sets: 10-12 reps)

 

DAY 3

  • Dumbbell concentration curls (2 warm-up sets: 15 reps; 2 working sets: 12-15 reps)
  • Barbell 21's (2 sets)
  • Overhead double bicep curls w/ high cable (2 working sets: 15-20 reps)
  • Dips between benches (2 warm-up sets: 15 reps; 2 working sets (weighted, if possible): 15-20 reps)
  • 2 dumbbell tricep kickbacks (2 working sets: 12-15 reps)
  • Diamond pushups (2 sets to failure: as many reps as possible!)

 

Work hard. Work smart. Keep your rest periods short, your form very strict, and your intensity high. ...and those gunz will be ready for the summer showdown.

 

  #fsfittip

 #fsfittip