ULTIMATE TRAINING DAY No.70 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.70 - Arms
Exercises x 8

EXERCISE 1
Cable Curls (full rep, to half way down pausing at mid way, and curling back up then fully down.  That is 1 rep) super set with exercise 2

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

EXERCISE 2
Tricep Cable Push downs (full rep, to half way up pausing at mid way, then pushing back down then coming fully up.  That is 1 rep)

• SETS x 3
• REPS x 12.10.8
  
• REST x 60 sec
  

EXERCISE 3
Alternating DB Curls with drop set (drop set is seated with both arms in flexed postion.  Hold arms in L position, and curl one side at a time alternating.  One arm will be in flexed L position at all times) super set with exercise 4

• SETS x 3
  
• REPS x 8 each arm/1min. 7 each arm/1min. 6 each arm/1min
  
• REST x none
  

EXERCISE 4
Behind the head seated DB Tricep Extension super set with exercise 5

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

EXERCISE 5
Laying Incline DB Chest Press + Skull Crusher (lay on incline bench, hold two dbs, do close grip press to a skull crusher.  Repeat for duration of time.)

• SETS x 3
• REPS x 1min
  
• REST x 120 sec
  

EXERCISE 6
Preacher Machine Curls with rope (wrap rope attachment around handles and use the rope to curl) with drop set

• SETS x 3
• REPS x 12.24/10.20/8.16
  
• REST x 60 sec
  

EXERCISE 7
Tricep Cable Push downs (underhand grip) super set with exercise 8 in between with no rest)

• SETS x 7
  
• REPS x 12
  
• REST x none
  

EXERCISE 8
Standing Plate Wrist Curls (take a plate, and hold arms flexed in L position at all times, twist the plate up and down flexing at the top.)

• SETS x 7
  
• REPS x 12
  
• REST x none
  

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