ULTIMATE TRAINING DAY No.10 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

EXERCISE 1
Straight Bar Tricep Push downs super set with exercise 2

• SETS x 7
• REPS x 12
• REST x none

EXERCISE 2
DB wrist curl/twists

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 3
Preacher Curl Machine (21s) super set with exercise 4

• SETS x 3
• REPS x 21 (7 lower half, 7 upper half, 7 full reps)
• REST x none

EXERCISE 4
Standing Body weight Skull Crusher (lean against something)

• SETS x 3
• REPS x 20
• REST x 60 sec

EXERCISE 5
Close Grip Bench Press with drop set and super set with exercise 6

• SETS x 3
• REPS x 10/10,8/8,6/6
• REST x none

EXERCISE 6
Straight Bar Skull Crushers super set with exercise 7

• SETS x 3
• REPS x 10,8,6
• REST x none

EXERCISE 7
Alternating DB Hammer Curls drop set x3

• SETS x 3
• REPS x 16/16/16, 14/14/14, 12/12/12
• REST x 120 sec

EXERCISE 8
Single Arm Tricep Push down super set with exercise 9

• SETS x 3
• REPS x 30 sec each arm
• REST x none

EXERCISE 9
Straight Bar Overhand Curls super set with exercise 10

• SETS x 3
• REPS x 60 sec
• REST x none

EXERCISE 10
Standing Rope Forearm Twists

• SETS x 3
• REPS x 60 sec
• REST x 60 sec

EXERCISE 11
Seated Straight Bar Forearm Curls

• SETS x 3
  
• REPS x 20
• REST x 60 sec
  

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