ULTIMATE TRAINING DAY No.55 - Arms

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

• SETS x 3
• REPS x 20.15.10
• REST x none

EXERCISE 2
Cable Tricep Kick Backs (one hand in each hand with pulleys on low setting.  Bend over and do tricep kick backs.)

• SETS x 3
• REPS x 20.15.10
• REST x 60 sec

EXERCISE 3
Preacher Curl Machine super set with exercise 4

• SETS x 3
• REPS x 20.15.10
• REST x none

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

• SETS x 3
• REPS x 20
• REST x none

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

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 6
Straight Bar Tricep Push Downs super set with exercise 7

• SETS x 3
• REPS x 20.15.10
• REST x none

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.)

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

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

• SETS x 3
• REPS x 12/1min.10/1min.8/1min
• REST x none

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.)

• SETS x 3
• REPS x 12/1min.10/1min.8/1min
• REST x 90 sec

EXERCISE 10
Behind Back Single Arm DB Forearm Curl super set with exercise 11

• SETS x 3
• REPS x 20.15.10 each arm
• REST x none

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.)

• SETS x 3
• REPS x 10/20
• REST x 90 sec

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