Da Gunshow Level 2

For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

1. Rope Curls – 5 sets of 20

2. Barbell Curls – 4 sets of 8-10

3. Free Motion Preacher Curl – 4 sets of 10-15

4. Dumbbell Hammer Curls – 4 sets of 8-10

5. Rope Extension – 5 sets of 20

6. Machine Dips – 4 sets of 10-15

7. Tricep Extensions – 4 sets of 8-10

8. Overhead Rope Extensions – 4 sets of 10-15

 
After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.