MUSCLE GROUP: Biceps, Triceps, Forearms UTD No.55- Arms
Exercises x 11 EXERCISE 1 Cable Hammer Curls on free motion cable machine (one handle in each hand in hammer grip position.) Super set with exercise 2
EXERCISE 2 Cable Tricep Kick Backs (one hand in each hand with pulleys on low setting. Bend over and do tricep kick backs.)
Preacher Curl Machine super set with exercise 4
EXERCISE 4 DB Forearm Curls (Take a db in each hand. Place forearms on bench on preacher curl machine and proceed to do forearm curls with a hammer grip.) Super set with exercise 5
EXERCISE 5 DB Wrist Twists (Take db in each hand, place arms in L position and twist wrists back and forth.) Super set with exercise 6
EXERCISE 6 Straight Bar Tricep Push Downs super set with exercise 7
EXERCISE 7 Close Grip Pushups to Wide Grip Pushups (half the reps with elbows in, half the reps with elbows out. Hands always remain together.)
EXERCISE 8 Banded Single DB Curl with drop set to just the band (Stand on band, wrap it to ONE db and proceed to curl. Once you do the drop set it will be just the band.) Super set with exercise 9
EXERCISE 9 Laying Incline Single DB Skull Crusher (Place band underneath bench and wrap it to ONE db and proceed to skull crush. Once you do the drop set it will be just the band.)
EXERCISE 10 Behind Back Single Arm DB Forearm Curl super set with exercise 11
EXERCISE 11 Seated Plate Forearm Curl with drop set (Sit on bench, place forearms on thighs while holding a 45 lb plate in hand, twist wrists up and down and then drop set to 25lb plate and repeat.)
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
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July 2018
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