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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

ULTIMATE TRAINING DAY No.30 - Arms

3/17/2018

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Picture

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.30 - Arms

EXERCISE 1
Cable Curls (straight bar with handles on outside - hammer grip) super set with exercise 2
  • SETS x 3
  • REPS x 1 min
  • REST x none

EXERCISE 2
Cable Reverse Grip Tricep Push Downs (straight bar with handles on outside - hammer grip)
  • SETS x 3
  • REPS x 1 min
  • REST x 1 min

EXERCISE 3
Seated Alternating Curls (elbows tucked to sides, hand pointed out at all times.) super set with exercise 4
  • SETS x 3
  • REPS x 1 min
  • REST x none

EXERCISE 4
Laying Incline Single Arm Skull Crusher with Close Grip DB Press (use same weight from above)
  • SETS x 3
  • REPS x 1 min (do skull crusher on each arm, then do a close grip press.)
  • REST x 1 min

EXERCISE 5
Seated Concentration Cable Curls (sit on floor, elbows on knees, curl towards face) super set with exercise 6
  • SETS x 3
  • REPS x 1 min
  • REST x none

EXERCISE 6
Tricep Cable Push downs
  • SETS x 3
  • REPS x 1 min
  • REST x 1 min

EXERCISE 7
Cable Curls (rope attachment) super set with exercise 8
  • SETS x 3
  • REPS x 1 min
  • REST x 1 none

EXERCISE 8
Cable Tricep Push downs
  • SETS x 6
  • REPS x 1 min
  • REST x 1 min

EXERCISE 9
Standing Rope Forearm Twists (Use a stick with a rope attached to it, the rope attached to weight, twist stick.  Keep your forearms on a flat surface like a bench) super set with exercise 10
  • SETS x 3
  • REPS x 1 min
  • REST x none

EXERCISE 10
Straight Bar Overhand Forearm Curls (keep your forearms on a flat surface like a bench)
  • SETS x 3
  • REPS x 1 min
  • REST x 1 min

HOWS THE WORKOUTS GOING!? 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

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    HOW IT WORKS

    Welcome to The Ultimate Training Day Challenge! 

    This is where you will find my actual workouts uploaded daily Tues-Sat 10 am central time.

    The workouts will remain active on the site for ONE week before being replaced by NEW routines.  If you like a routine be sure to screen shot it so you can save it to your favorites and use at a later date!

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  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • 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