ULTIMATE TRAINING DAY No.65 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.65 - Arms
Exercises x 14

EXERCISE 1
Straight Bar Tricep Push downs super set with exercise 2

• SETS x 3
• REPS x 30
• REST x none

EXERCISE 2
Straight Bar Cable Curl

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

EXERCISE 3
Close Grip Bench Press super set with exercise 4

• SETS x 3
• REPS x 10.8.6
• REST x none

EXERCISE 4
Straight Bar Skull Crusher (drop the weight from exercise above, and immediately use the press press bar with a  weight you can handle) super set with exercise 5

• SETS x 4
• REPS x 20.16.12
• REST x none

EXERCISE 5
Alternating DB Hammer Curls (heavy) super set with exercise 6

• SETS x 4
• REPS x 24.20.16.12
• REST x none

EXERCISE 6
Standing Straight Bar Curl (go back to bench press and use the bar/weight you used for the skull crusher) super set with exercise 7

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

EXERCISE 8
Standing straight Bar Overhand Curls (light weight)

• SETS x 3
• REPS x 20.15.10
• REST x 120 sec

EXERCISE 9
V-bar Tricep Cable Push downs (heavy) super set with exercise 10

• SETS x 3
• REPS x 15
• REST x none

EXERCISE 10
Single Arm Tricep Cable Kickbacks super set with exercise 11

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

EXERCISE 11
V-bar Cable Curls (heavy) super set with exercise 12

• SETS x 3
• REPS x 15
• REST x none

EXERCISE 12
Single Arm Cable Preacher Curls (face the cables, grab with one hand, place other hand behind the elbow to support and arm you're curling) super set with exercise 13

• SETS x 3
• REPS x 12.10.8
• REST x 15 sec

EXERCISE 13
Seated Plate Curls with drop set (place forearms on thighs and hold a plate.  Twist wrists up and down while keeping your forearms on your legs) then super set with exercise 14

• SETS x 3
• REPS x 20.20
• REST x none

EXERCISE 14
Seated Straight Bar Forearm Curls (sit on bench, place straight bar under your legs, grab the bar while it remains under legs and do forearm curls towards your butt)

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

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