Training

The Six Week Cannon Maker Program

When you think about showing off a well-made physique, what is the first thing that comes to mind? Most of us aresix week cannon maker program thinking about punching two tickets to the ‘Gun Show’. As the summer months are in full effect you think about driving with your arm out the window, walking around in a tank, and basically being in position to be showing off hard work in the gym. Even if your arms aren’t up to snuff that doesn’t mean you shouldn’t start work on changing that right now.

This program is a classic size builder to help you make those biceps big and round while pumping up those triceps into giant horseshoes. It works on a progression basis that will increase sessions over time. This is a type of cycling where the intensity builds over the program.

Training Sessions

Week one will involve only training arms once. For week two you increase to two sessions. Then weeks three, four, and five will have three sessions each. Finally only week six you go back to a single session. The different programs are designed to work both fast and slow twitch fibers.

How do I split up my body during these weeks? We have a specific split you can follow for each week listed below.

Week 1

  • Day 1 – Triceps & Biceps
  • Day 2 – Legs & Calves
  • Day 3 – Off
  • Day 4 – Back & Abs
  • Day 5 – Chest & Shoulders
  • Day 6 & 7 – Off

Week 2

  • Day 1 – Triceps & Biceps
  • Day 2 – Back & Legs & Calves
  • Day 3 – Off
  • Day 4 – Triceps & Biceps
  • Day 5 – Chest & Shoulders & Abs
  • Day 6 & 7 – Off

Weeks 3/4/5

  • Day 1 – Triceps & Biceps
  • Day 2 – Chest & Shoulders & Abs
  • Day 3 – Back & Triceps & Biceps
  • Day 4 – Off
  • Day 5 – Triceps & Biceps
  • Day 6 – Legs & Calves
  • Day 7 – Off

Week 6

  • Day 1 – Chest & Abs
  • Day 2 – Back & Calves
  • Day 3 – Off
  • Day 4 – Shoulders & Legs
  • Day 5 – Triceps & Biceps
  • Day 6 & 7 – Off

Week 1 Program

  • Close Grip Barbell Press – 3 sets of 6 to 8 reps
  • Two Handed Dumbbell Overhead Triceps Press – 3 sets of 6 to 8 reps
  • Straight Bar Triceps Pushdowns – 2 sets of 6 to 8 reps
  • Barbell Curls – 3 sets of 6 to 8 reps
  • Incline Dumbbell Curls – 3 sets of 6 to 8 reps
  • Preacher Curls – 2 sets of 6 to 8 reps

Week 2 Program

  • Rope Triceps Pushdowns -3 sets of 15 to 20 reps
  • Lying EZ Curl Bar Triceps Press -3 sets of 15 to 20 reps
  • Dumbbell Triceps Kickbacks -2 sets of 15 to 20 reps
  • Incline Dumbbell Curls -3 sets of 15 to 20 reps
  • Dumbbell Preacher Curls -3 sets of 15 to 20 reps
  • Dumbbell Hammer Curls -2 sets of 15 to 20 reps

Week 3 to 5 Program

Superset

  • Barbell Curls – 3 sets of 6 to 8 reps
  • Incline EZ Curl Triceps Press – 3 sets of 6 to 8 reps

Superset

  • Rope Triceps Pushdowns – 3 sets of 6 to 8 reps
  • EZ Curl Biceps Cable Curls – 3 sets of 6 to 8 reps

Not Superset

  • Dips – 2 sets of 20 to 25 reps
  • Alternating Dumbbell Curls – 2 sets of 20 to 25 reps

Week 6 Program

  • Close Grip Barbell Press – 3 sets of 8 to 10 reps
  • Two Handed Dumbbell Overhead Triceps Press – 3 sets of 8 to 10 reps
  • Straight Bar Triceps Pushdowns – 2 sets of 8 to 10 reps
  • Barbell Curls – 3 sets of 8 to 10 reps
  • Incline Dumbbell Curls – 3 sets of 8 to 10 reps
  • Hammer Curls – 2 sets of 8 to 10 reps