The Gun Show Returns! Bicep Exercises and Workouts. Today will concentrate on exercises that will strengthen your clients biceps. We will be using a multiple training tools that will work the bicep muscles. This workout will also provide a full body workout. This training circuit involves Cables, Kettlebells and conventional Dumbbells. The training circuit will give a great bicep aka Guns y providing a variety of exercises for your client.


Dumbbell Training: One of the oldest uses of dumbbells is to increase the gravity load on the body. By moving dumbbells around the body, they become effective at enhancing momentum. Holding dumbbells as a support while doing body weight exercises on the floor changes ground reaction forces. Dumbbells allow for a free movement of limbs so very specific exercises can be designed.

Cable Training is a great way of adding momentum to your workout. Adjustable cable columns allow for specific paths of momentum. Cables using a pull from below will enhance the use of gravity. Additionally, using a pull from above will reduce the affect of gravity. When your client is attached to the cable can also change the affect of ground reaction. Cable workouts provide a full body workout with exercises for upper and lower body. Cable exercises provide a safe and controlled weight lifting workout. Cable training is a great part of personal and small group training. Your clients can really work their core with these strength training exercises.

Kettlebell Training

The Kettlebell is a weight with a handle, which it is thought, originated in Russia, where it first appeared in the Russian dictionary in 1709. Back then it was used as a counter weight for farm equipment, however it soon migrated to becoming a tool used for developing strength endurance, which would probably just have been considered fitness at the time. This training, over time, became something that was also featured at shows, with a selection of difficult moves used to measure strength in these local competitions. Recently, this sport has made it back in to Fitness, and so FASTER has designed a course to show how you can develop different exercises for this sport, to develop your endurance and techniques in different ways to improve you and your clients ability in the sport. In fitness, it will show the faster exercise development in process.


Workout: 60 second intervals, 20 second rest between exercises repeat 5 times, increase the weight each set for more intense workout


Exercise 1 dumbbells lift right and left



Exercise 2 Base Exercise Cable curl to rotation



Exercise 3 Kettlebell Sot Press clean



Exercise 4 dumbbells standing press from shoulder to above head wide and forward



Exercise 5 Base Exercise Cable Curl Narrow to Wide



Exercise 6 kettlebell curl



Exercise 7 dumbbells leg reach forward and press rotation



Exercise 8 Base Exercise Cable Push Press moving Forward



Exercise 9 kettlebell curl to rotation