ULTIMATE TRAINING DAY No.45 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.45 - Arms

EXERCISE 1
Preacher Curls (Machine)

• SETS x 2
• REPS x 100 (continue to drop weight until you reach 100 reps without rest)
• REST x 120 sec

EXERCISE 2
Cable Tricep Push Downs (rope)

• SETS x 2
• REPS x 100 (continue to drop weight until you reach 100 reps without rest)
• REST x 120 sec

EXERCISE 3
DB Hammer Curls alternating with exercise 4

• SETS x 3
• REPS x 25 then exercise 4
• REST x none

EXERCISE 4
EZ Bar Overhand Curls alternating with exercise 3 then super set with exercise 5

• SETS x 2
• REPS x 25 (then BACK to exercise 3.  Repeat til you reach 100 reps total between both sets before moving to exercise 5)
• REST x none

EXERCISE 5
Seated Dips Machine drop set x 4

• SETS x 2
• REPS x 25/25/25/25= 100 reps =1 set
• REST x none

EXERCISE 6
Seated Cable Curls super set with exercise 7

• SETS x 2
• REPS x 100 (continue to drop weight until you reach 100 reps without rest)
• REST x none

EXERCISE 7
Seated Tricep Cable Kickbacks

• SETS x 2
• REPS x 100 (continue to drop weight until you reach 100 reps without rest)
• REST x 120 sec

EXERCISE 8
Behind Back Forearm Curls (straight bar) super set with exercise 9

• SETS x 2
• REPS x 100
• REST x none

EXERCISE 8
Overhand DB Wrist Curls (grab dbs in both hands, place forearms on bench, and wrist curl upwards)

• SETS x 2
• REPS x 100
• REST x 120 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!

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