ULTIMATE TRAINING DAY No.15 - ARMS

MUSCLE GROUP:  BICEPS, TRICEPS, FOREARMS

SEASON 2:  UTD No.15 - ARMS
EXERCISES x 10

EXERCISE 1
ALTERNATING DB CURLS SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 24. 20. 16
• REST x NONE

EXERCISE 2
CABLE CURLS (HAMMER GRIP, ONE HANDLE IN EACH HAND) SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 20. 15. 10
• REST x NONE

EXERCISE 3
BEHIND HEAD DB TRICEP EXTENSIONS  SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 12. 10. 8
• REST x NONE

EXERCISE 4
CABLE TRICEP KICK BACKS (USE TWO CABLES, HOLD ONE HANDLE IN EACH HAND, BEND OVER AND PROCEED TO KICK BACK)

• SETS x 3
• REPS x 20. 15. 10
• REST x 90 SEC

EXERCISE 5
TRICEP CABLE PUSH DOWNS (S-BAR) SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 6
CLOSE GRIP PUSH UPS SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 7
CABLE CURLS (S-BAR) SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 8
T-REX CURLS (USE TREX BANDS, GRAB ONE IN EACH HAND, LEAN BACK AND PROCEED TO CURL TOWARDS HEAD)

• SETS x 3
• REPS x 10
• REST x 60 SEC

EXERCISE 9
SINGLE ARM BEHIND BACK DB FOREARM CURLS SUPER SET WITH EXERCISE 10

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 10
DB FOREARM TWISTS (KEEP ARM IN L POSITION WHILE HOLDING DB AND PROCEED TO TWIST WRISTS BACK AND FORTH)

• SETS x 3
• REPS x 1 MIN.  45 SEC.  30 SEC.
• REST x NONE

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