ULTIMATE TRAINING DAY No.50 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.50 - Arms
Exercises x 10

EXERCISE 1
Straight Bar Curls with drop set super set with exercise 2

• SETS x 3
• REPS x 12/24.  10/20.  8/16
• REST x none

EXERCISE 2
Cable Rope Push Downs with drop set

• SETS x 3
• REPS x 12/24.  10/20.  8/16
• REST x 60 sec

EXERCISE 3
Close Grip Bench Press super set with exercise 4

• SETS x 3
• REPS x 12.10.8
• REST x none

EXERCISE 4
Straight Bar Skull Crushers super set with exercise 5

• SETS x 3
• REPS x 24.20.16
• REST x none

EXERCISE 5
Seated Straight Bar Curls super set with exercise 6

• SETS x 3
• REPS x 12.10.8
• REST x none

EXERCISE 6
Alternating DB Curls

• SETS x 3
• REPS x 24.20.16 each arm
• REST x 120 sec

EXERCISE 7
Tricep Rope Push downs with drop set super set with exercise 8

• SETS x 3
• REPS x 10/20.  8/16.  6/12
• REST x none

EXERCISE 8
Alternating DB Hammer Curls super set with exercise 9

• SETS x 3
• REPS x 16 total (8 each arm)
• REST x none

EXERCISE 9
Cable Curls with rope (grip the balls on the rope, not the rope itself) super set with exercise 10

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 10
Plate Forearm Curls with drop set (place forearms on thighs and hold plate in hand.  Rotate wrist up and down)

• SETS x 3
• REPS x 10/20
• 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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