ULTIMATE TRAINING DAY No.25 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.25 - Arms

EXERCISE 1
Seated Cable Curls (do on seated cable row machine) super set with exercise 2

• SETS x 7
• REPS x 12 (3 sec negative on reps 9,10,11,12)
• REST x none

EXERCISE 2
Straight Bar Tricep Push Downs

• SETS x 7 (3 sets overhand grip, 4 sets underhand grip)
• REPS x 12 (3 sec negative on reps 9,10,11,12)
• REST x 15 sec

EXERCISE 3
Arm Blaster curls with EZ bar super set with exercise 4

• SETS x 3
• REPS x 12,10,8
• REST x none

EXERCISE 4
Arm Blaster DB Hammer Curls super set with exercise 5

• SETS x 3
• REPS x 8 (alternate each arm with a curl then do a double curl with both arms, that equals 1 rep)
• REST x none

EXERCISE 5
Close Grip Pushups

• SETS x 3
• REPS x 30
• REST x 120 sec

EXERCISE 6
DB Hammer Curls super set with exercise 7

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

EXERCISE 7
Smith Machine Close Grip Bench Press (lay on floor) with drop set x 3 super set with exercise 8

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

EXERCISE 8
Smith Machine Skull Crushers

• SETS x 3
• REPS x 15
• REST x none

EXERCISE 9
Single Arm Cable Curls super set with exercise 10

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

EXERCISE 10
Single Arm Cable Tricep Push Downs

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

EXERCISE 11
Standing Behind Back DB Wrist Curls super set with exercise 12

• SETS x 3
• REPS x 20,15,10 (each arm)
• REST x 15 sec

EXERCISE 12
Standing DB Forearm Twists (hold db in each hand, position arms in L shape, twist wrists back and forth, pausing on each rotation) super set with exercise 13

• SETS x 3
• REPS x 15
• REST x none

EXERCISE 13
Seated DB Forearm Curls (holding a db, forearm face down on leg, curl your wrist in upwards rotation, squeeze at top of rep)

• SETS x 3
• REPS x 20
• REST x 90 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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