ULTIMATE TRAINING DAY No.40 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.40 - Arms

EXERCISE 1
Single Arm Cable Curls with upset (after doing each arm grab the attachment increase weight by 50% and curl with both arms for the upset) super set with exercise 2

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

EXERCISE 2
Single Arm Tricep Push downs with upset (after doing each arm grab the attachment increase weight by 50% and do push downs with both arms for the upset)

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

EXERCISE 3
Close Grip Bench Press (Banded - attach band above and then attach to bar so it helps take off tension as you lower the weight) super set with exercise 4

• SETS x 4
• REPS x 10,8,6,4
• REST x none

EXERCISE 4
Plate Skull Crushers (use 25-45 lb plate) super set with exercise 5

• SETS x 4
• REPS x 1 min
• REST x none

EXERCISE 5
Barbell Curl super set with exercise 6

• SETS x4
• REPS x 6
• REST x none

EXERCISE 6
Barbell Overhand Curls super set with exercise 7

• SETS x 4
• REPS x 12
• REST x none

EXERCISE 7
Single Arm Hammer Plate Curls (take a 10-25 plate in each hand and do alternating hammer curls)

• SETS x 4
• REPS x 1 min
• REST x 120 sec

EXERCISE 8
Leaning Back Cable Curls (use lat pull down machine, lean back, grab attachment above head and curl towards your face.) super set with exercise 9

• SETS x 3
• REPS x 20,15,10
• REST x 15 sec

EXERCISE 9
Alternating DB Curls super set with exercise 10

• SETS x 3
• REPS x 12 (6 each arm)
• REST x none

EXERCISE 10
Tricep Push Downs (use s-bar and do reverse grip, outside grip, over hand grip 10 reps per)

• SETS x 3
• REPS x 10/10/10
• REST x none

EXERCISE 11
Seated Forearm Straight Bar Curl super set with exercise 12

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 12
DB Forearm Bench Curl (kneel down and put elbows on bench, hold hands in hammer position, and move your wrists up and down while holding db in each hand)

• SETS x 3
• REPS x 1 min
• REST x 60 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