Da Gunshow Level 4

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 Extension – 3 sets of 20

Super Set with Rope Curls – 3 sets of 20

2. Close Grip Bench Press – 4 sets of 10 at 60% of one rep max

Super Set with Weighted Chin Ups – 4 sets of 10 at 60% of one rep max

3. Dip– 4 sets of 10-15

Super Set with Barbell Curls – 4 sets of 10

4. Tricep Extension – 4 sets of 10-15

Super Set with Alternating Dumbbell Curls– 4 sets of 10

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

Super Set with Dumbbell Hammer Curls – 4 sets of 10

 
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.