ULTIMATE TRAINING DAY No.5 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

Season 2:  UTD No.5 - Arms
Exercises x 11

EXERCISE 1
Cable Curls super set with exercise 2

• SETS x 3
• REPS x 30
• REST x none

EXERCISE 2
Cable Tricep Push Downs super set with exercise 1

• SETS x 3
• REPS x 30
• REST x none

EXERCISE 3
Alternating DB Hammer Curls with drop set super set with exercise 4

• SETS x 3
• REPS x 20/20.  16/16.  12/12
• REST x none

EXERCISE 4
Preacher Band Curls (attach band low, and sit on preacher curl machine.  Grab band and proceed to curl)  super set with exercise 5

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 5
Machine Dip Machine with drop set then super set with exercise 6

• SETS x 3
• REPS x 10/20
• REST x none

EXERCISE 6
Banded behind the head seated Tricep Extensions (use same band attachment as you used for exercise 4, sit reverse on preacher curl machine while holding the bands and proceed to do tricep extensions)

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

EXERCISE 7
Close Grip Bench Press super set with exercise 8

• SETS x 3
• REPS x 8.6.4
• REST x none

EXERCISE 8
Straight Bar Skull Crushers (drop the weight from exercise 7 and use the same bar/bench) then super set with exercise 9

• SETS x 3
• REPS x 6
• REST x none

EXERCISE 9
Straight Bar Curls with drop set x3

• SETS x 3
• REPS x 10/10/20
• REST x 120 sec

EXERCISE 10
Kneeling straight bar wrist curls (kneel down, and place arms on bench holding a straight bar and proceed to wrist curl up) then super set with exercise 11

• SETS x 3
• REPS x 30
• REST x none
  

EXERCISE 11
Kneeling Over Hand Straight Bar Wrist Curls (same as exercise above, but hold the bar with over hand grip)

• SETS x 3
• REPS x 30
• REST x none

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