ULTIMATE TRAINING DAY N0.90 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.90 - Arms
Exercises x 12

EXERCISE 1
Preacher Curl Machine with drop set (to single arm) then drop set (to both arms) drop set x 3 then super set with exercise 2

• SETS x 3
• REPS x 16/16 each arm/16.  14/14 each arm/14.  12/12 each arm/12
• REST x none

EXERCISE 2
Standing Body Weight Skull Crushers to drop set (close grip push ups)

• SETS x 3
• REPS x 25/25
• REST x 90 sec

EXERCISE 3
Alternating DB Hammer Curls (heavy) drop set to Alternating DB Curls (normal curl with a wrist twist at top.) super set with exercise 4

• SETS x 3
• REPS x 24/24.  20/20.  16/16
• REST x none

EXERCISE 4
Straight Bar Overhand Curls super set with exercise 5

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 5
V-bar Tricep Push downs with drop set super set with exercise 6

• SETS x 3
• REPS x 10/15
• REST x none

EXERCISE 6
Straight Bar Skull Crushers on incline bench

• SETS x 3
• REPS x 20
• REST x 120 sec

EXERCISE 7
Straight Bar Reverse Tricep Cable Push Downs with drop set to (band push downs) then super set with exercise 8

• SETS x 3
• REPS x 10/20
• REST x none

EXERCISE 8
Straight Bar Cable Curls with drop set to (band curls)

• SETS x 3
• REPS x 10/20
• REST x 90 sec

EXERCISE 9
Cable Tricep Push downs super set with exercise 10

• SETS x 1
• REPS x 80
• REST x none

EXERCISE 10
Cable Curls (high pulley, curl towards face)

• SETS x 1
• REPS x 80
• REST x none

EXERCISE 11
Seated Behind The Back Forearm Curls super set with exercise 12

• SETS x 6
• REPS x 20
• REST x none

EXERCISE 12
DB Forearm Twists super set with exercise **11 (do exercises 11 and 12 in row 2 x as ONE set before the rest period below)

• SETS x 6
• REPS x 10
• REST x 90 sec

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