ULTIMATE TRAINING DAY No.75 - Arms

MUSCLE GROUP: Biceps, Triceps, Forearms

UTD No.75 - Arms
Exercises x 8

EXERCISE 1
Seated Row Machine Curls (Use row close grip attachment and curl towards face, it will be similar to a hammer grip) super set with exercise 2

• SETS x 6
• REPS x  16.14.12
• REST x none

EXERCISE 2
Straight Bar Cable Push downs

• SETS x 3
  
• REPS x 16.14.12
• REST x 30 sec

EXERCISE 3
Smith Machine Close Grip Bench Press super set with exercise 4

• SETS x 4
• REPS x 10.8.6.30
• REST x none

EXERCISE 4
Seated Band Behind HeadTricep Extension with weight (attach band to a weight, and to something low.  Proceed to do an overhead seated Tricep Extention) super set with exercise 5

• SETS x 4
• REPS x 220.20.20.30 (the 30 set just do light weight)
• REST x none

EXERCISE 5
EZ Bar Curls (with heavy negatives ** Curl the weight by yourself and have someone push down on the negatives while you control slowly) super set with exercise 6

• SETS x 4
• REPS x 10.8.6.30
• REST x none

EXERCISE 6
Banded Curls with weight (attach band to a weight, and to something low.  Proceed to do bicep curls.)

• SETS x 4
• REPS x 20.20.20.30 (the 30 set just do light weight)
• REST x none

EXERCISE 7
Seated Hammer Curls alternating with Outer Hammer Curls (do a hammer curl, then move arms outside and control negative outwards.  Hold that position and curl from the outside and come back in controlling the negative back in closer to your body.  Repeat pattern) super set with exercise 8

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

EXERCISE 8
Laying Incline DB Tricep French Press (Lay on incline bench, hold DBs in each hand as if you were to DB Press, proceed to come inwards with them like a skull crusher but towards your chest keeping your elbows outside your shoulders.  Push back up to start position)

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

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #UltimateTrainingDay