ULTIMATE TRAINING DAY No.30 - Arms

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
  

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