ULTIMATE TRAINING DAY No.20 - Arms

MUSCLE GROUP:  Biceps, Forearms

EXERCISE 1
Standing Cable Curl super set with exercise 2

• SETS x 3
• REPS x 16,14,12
• REST x 60 sec

EXERCISE 2
Standing Cable Curl (over hand grip)

• SETS x 3
• REPS x 20,15,10
• REST x 60 sec

EXERCISE 3
DB Hammer Curls (alternating) super set with exercise 4

• SETS x 3
• REPS x 5/10
• REST x none

EXERCISE 4
DB Hammer Wall Curls (Lean the back of your arm against a wall and keep your elbow intact at all times)

• SETS x 3
• REPS x 12,10,8 (each arm)
• REST x 120 sec

EXERCISE 5
Single Arm Cable Curls (high pulley, curl towards temple.)

• SETS x 3
• REPS x 20,15,10 (each arm)
• REST x none

EXERCISE 6
Preacher Curl Machine (hammer grip)

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

EXERCISE 7
Single Arm Seated DB Concentration Curl (Place elbow inside inner thigh and curl towards face)

• SETS x 3
• REPS x 12 each arm with 2 sec pause at top (when done with one arm switch back to other)
• REST x none

EXERCISE 8
Single Arm Behind Back DB Forearm Curl super set with exercise 9

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 9
DB Forearm Twists (Make your arm L shape and twist wrists) super set with exercise 10

• SETS x 3
• REPS x 12
• REST x none

EXERCISE 10
Broomstick Rope Forearm Twists (Stick with a rope attached to a weight, twist the stick)

• SETS x 3
• REPS x 1 min
• REST x 60 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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