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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

ULTIMATE TRAINING DAY No.15 - Arms

2/24/2018

1 Comment

 
Picture

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!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #ultimatetrainingday

1 Comment
Mandora
2/26/2018 12:21:52 pm

Perfect way to Monday!💪🏼🖤 Great change up for me, so very loved the sequencing🙏🏼

Reply



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    Welcome to The Ultimate Training Day Challenge! 

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  • Home
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  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
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    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links