Certified Guns 2
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|
|Straight Bar Curls||5-8|
|Incline Dumbbell Curls (with 5 second twist after 6 reps)||6+2|
|Straight Bar Pushdowns||20 + 20 1/4 reps|
|Wide Grip EZ Bar Curls (Slow motion curls)||8|
workout from muscleandstrength