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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

ULTIMATE TRAINING DAY No.35 - Arms

3/24/2018

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MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.35 - Arms

EXERCISE 1
Rope Cable Curls (First rep keep rope together, second rep open the rope and pause for 2 sec at top. Repeat)
  • SETS x 3
  • REPS x 30
  • REST x none

EXERCISE 2
Tricep Rope Push downs (First rep keep rope together, second rep open rope and pause for 2 sec at bottom)
  • SETS x 3
  • REPS x 30
  • REST x none

EXERCISE 3
Single Arm DB Preacher Curl (Hammer Grip) super set with exercise 4
  • SETS x 3
  • REPS x 16,14,12
  • REST x none

EXERCISE 4
Banded Curls super set with exercise 5 (tie band to something and curl. First rep is a pulse, second rep pause for 2 sec)
  • SETS x 3
  • REPS x 1 min
  • REST x none

EXERCISE 5
Single Arm Cable Push downs (don't use attachment, grip the cable itself) super set with exercise 6
  • SETS x 3
  • REPS x 15 each arm
  • REST x none

EXERCISE 6
Incline Band Tricep Skull Crushers (Lay on incline bench, tie band behind bench, pull band towards ceiling while laying down.)
  • SETS x 3
  • REPS x  1 min (1st rep fast, second rep pause for 2 sec on contraction. Repeat)
  • REST x 90 sec

EXERCISE 7
DB Alternating Hammer Curls with drop set x 6 super set with exercise 8 in between each drop set
  • SETS x 6
  • REPS x 8 each arm
  • REST x none

EXERCISE 8
Single Arm Behind Back DB Forearm Curls
  • SETS x 6
  • REPS x 20
  • REST x none

EXERCISE 9
Tricep Push downs (v-bar)
  • SETS x 7
  • REPS x 12
  • REST x 15 sec

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #UltimateTrainingDay

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    Welcome to The Ultimate Training Day Challenge! 

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

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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