Da Gunshow Level 3

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. Rope Extensions – 5 sets of 20

3. Close-Grip Bench – 4 sets of 8-10

4. Dip – 4 sets of 10-15

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

6. Chin-Ups – 4 sets of 8-10

7. Barbell Curls – 4 sets of 8-10

8. Alternating Dumbbell Curl – 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.