The Gun Show Workout – Are You Ready?

Mar 1, 2012 by

Upper Body And Core Workout Routine


Hi Everyone,

Today I have another great workout for you. This routine is focused on the upper body and core and it’s a follow up to ” 399 Reps Workout “, the name literally says it all! This workout started out nice and sweet and then it turned into a monster, the last 3 rounds I was really struggling.

For this routine I was using 20 lbs dumbbells ( 10 lbs each ), my GymbossMax timer, a Pull-Up bar ( you can get a pull-up bar for about 20 dollars on ebay ), and half of my pink toy Lebert ( if you don’t have Lebert you can use a chair for dips ).

Always warm-up before exercising.

For workout recap and beginners variations fast forward the video.


Workout Explanation


This is a time challenge, so set your timeras a stopwatch. There are 6 exercises, but one of them you have to do on each side so it turns out 7 total. Each exercise is to be done for 6 reps, and there is 10 rounds total.

Remember if you are loosing your form, stop and take a rest. This workout is timed for speed, but not to sacrifice the proper exercise form.

So, let’s repeat – complete the following for the total of 10 rounds :).

  • Half Way Dive Bomber Push -up – 6 reps
  • Wind Mill Side Plank Exercise – 6 reps on each side
  • Wide Grip Pull-ups ( assisted on the way up, and regular on the way down ) – 6 reps
  • Mountain Climber Push-off Combo – ( 3 mountain climbers, kick back, drop down all the way, push-off – all count as one rep ) – 6 reps
  • Dips – 6 reps
  • Shoulder Raises – 6 reps



My time for this workout was… Drum Roll… – 37 minutes and 44 seconds.


PS – I wanted to thank Angela, one of my readers who came up with the name for this and the following routine as well :).


Upper Body And Core Workout



Lebert Equalizer Total Body Strengthener

Related Posts


Share This