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Bicep & Tricep Workout – Gun Run

Bicep & Tricep Workout – Gun Run

Exercise 1: Close Grip Bench Press (Targets Triceps)

  • Do 12-15 reps with perfect form
  • Do 4 sets and go to failure on the last set

Exercise 2: Straight Barbell Curl (Targets Biceps)

  • Do 12-15 reps with perfect form
  • Do 4 sets and go to failure on the last set

Exercise 3: Triangle Attachment Tricep Pushdowns (Targets Triceps)

  • Do 12-15 reps with perfect form
  • Do 4 sets and go to failure on the last set

Exercise 4: EZ Grip Bar 21's (Watch Video For Clarification On How To Perform This/Targets Biceps)

  • Do 21 reps with perfect form
  • Do 7 reps of the top half of the curl movement, 7 reps of the bottom half of the movement, and then 7 reps of the full movement
  • Do 4 sets and go to failure on the last set

Exercise 5: Rope Tricep Pushdowns Superset With Overhead Rope Extensions (Targets Triceps)

  • Do 12-15 reps with perfect form for each exercise
  • Do 4 sets and go to failure on the last set

Exercise 6: Rope Hammer Curls

  • Do 12-15 reps with perfect form
  • Do 4 sets and go to failure on the last set

How To Get The Most From This Workout

Keep your elbows tight to your side to avoid involving other muscle groups.

Don't swing during your bicep movements.

Use a full range of motion, and flex the target muscle at the end of each rep for maximum activation.

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About Derek

After dedicating over 8 years to extreme self-improvement, I have created "More Plates More Dates" as a one stop shop for helping you to get yourself on the right path to the "best you" possible too.

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2 thoughts on “Bicep & Tricep Workout – Gun Run”

  1. Derek thank you for this. A few questions please:

    1. How do you define “failure”? To me failure means you literally cannot lift the weight anymore and you either need to let it drop or have someone help you.

    2. What is a good way to figure out a starting weight for each exercise?

    3. You mention perfect form. I agree with you. But aside from working with a personal trainer, I never know if my form is good or not. How do you make sure you are lifting with good form? Do you have any recommendations for good resources to look at which show good form?

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