ULTIMATE TRAINING DAY No.5 - Arms

MUSCLE GROUP: Biceps, Triceps, Forearms

EXERCISE 1
Preacher Curl Machine with drop set and super set with exercise 2

• SETS x 3
• REPS x 16/20,12/20,10/20
• REST x none

EXERCISE 2
Body weight Skull crushers (lean against machine)

• SETS x 3
• REPS x 50
• REST x 60 sec

EXERCISE 3
S-Bar Tricep push downs with drop set and super set with exercise 4

• SETS x 3
• REPS x 10/15 (drop set is underhand grip)
• REST x none

EXERCISE 4
Single Arm Tricep Push downs super set with exercise 5

• SETS x 3
• REPS x 20 each arm
• REST x none

EXERCISE 5
S-Bar Close Grip Cable Curls with drop set and super set with exercise 6

• SETS x 3
• REPS x 10/15 (drop set is wide grip)
• REST x none

EXERCISE 6
Single Arm Bicep Cable Curls

• SETS x 3
• REPS x 20 each arm
• REST x 120 sec

EXERCISE 7
Close Grip Bench Press with drop set and super set with exercise 8

• SETS x 3
• REPS x 12/20,10/20,8/20 (drop sets are band tricep skull crushers)
• REST x none

EXERCISE 8
Seated Straight Bar Curls super set with exercise 9

• SETS x 3
• REPS x 10
• REST x none

EXERCISE 9
Standing Alternating DB Curls drop set with banded curls

• SETS x 3
• REPS x 20 (10 each arm) + 20 band curls
• REST x 60 sec

EXERCISE 10
Straight Bar Skull Crushers super set with exercise 11

• SETS x 7
• REPS x 12
• REST x none

EXERCISE 11
Alternating DB Hammer Curls

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 12
Seated Straight Bar Forearm Curls super set with exercise 13

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 13
DB Forearm twists

• SETS x 3
• REPS x 20
• REST x 30 sec
  

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