ULTIMATE TRAINING DAY No.35 - Arms

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

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