ULTIMATE TRAINING DAY No.15 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

EXERCISE 1
Cable Curls (close grip) with drop set (overhand grip) super set with exercise 2

• SETS x 3
• REPS x 12/20,10/15,8/10
• REST x none

EXERCISE 2
Banded Curls super set with exercise 3

• SETS x 3
• REPS x 1 min
• REST x none

EXERCISE 3
Tricep Push downs (Straight bar) super set with exercise 4

• SETS x 3
• REPS x 20
• REST x 15 sec

EXERCISE 4
Close grip push ups to Laying DB Close Grip Chest Press to DB Skull Crushers super set with exercise 5

• SETS x 3
• REPS x 12 reps (each exercise with no rest between)
• REST x none

EXERCISE 5
Banded Tricep Push downs

• SETS x 3
• REPS x 1 min
• REST x 120 sec

EXERCISE 6
DB Alternating Hammer Curls super set with exercise 7

• SETS x 3
• REPS x 16,14,12 (1 rep is one curl)
• REST x none

EXERCISE 7
Kneeling Overhand Band Curls (Prop elbows on bench and use a band attached to s-bar) super set with exercise 8

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 8
Laying Smith Machine Close Grip Bench Press (Lay on floor) super set with exercise 9

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

EXERCISE 9
Seated Band Reverse Grip Overhead Tricep Extensions (Sit on floor with back against bench and use band attached to s-bar)

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

EXERCISE 10
I-Bar Cable Curls (hammer grip) super set with exercise 11

• SETS x 3
• REPS x 1 min
• REST x none

EXERCISE 11
I-Bar Reverse Tricep Pushdowns (hammer grip) super set with exercise 12

• SETS x 3
• REPS x 1 min
• REST x 120 sec

EXERCISE 12
Overhand Forearm rope twists (rope attached to a stick, arms out twist stick)

• SETS x 3
• REPS x 1 min
• REST x 30 sec

EXERCISE 13
Overhand Forearm rope twists (rope attached to a stick, arms out twist stick)

• SETS x 3
• REPS x 1 min
• REST x 30 sec

EXERCISE 14
DB Forearm Curls (Behind back) super set with exercise 15

• SETS x 3
• REPS x 20 each arm
• REST x none

EXERCISE 15
DB Hammer Curls with DB forearm twists (10 sec curls, 10 sec twists, alternate for a min.)

• SETS x 3
• REPS x 1 min
• REST x 30 sec

WANT A SHOUT OUT!  Do this workout and make a post.  Tag me @brockcunico in your post description on how it went.  Use tags below and I will feature you on my social media outlets!

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