ULTIMATE TRAINING DAY No.80 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.80 - Arms
Exercises x 9

EXERCISE 1
Cable Rope Curls (first set is with rope together, drop set open at top) with drop set then super set with exercise 2

• SETS x 3
  
• REPS x  12/20. 10/20. 8/20
  
• REST x none
  

EXERCISE 2
Cable Tricep Rope Push downs (first set keep rope together, drop set open rope at bottom)

• SETS x 3
• REPS x  12/20. 10/20. 8/20
  
• REST x 60 sec
  

EXERCISE 3
Close Grip Bench Press super set with exercise 4 (NO REST DURING THIS SEQUENCE, GO BACK AND FORTH)

• SETS x 6
  
• REPS x 12. 10. 8. 6. 4. 2.
  
• REST x none

EXERCISE 4
Seated Alternating DB Hammer Curls (NO REST DURING THIS SEQUENCE, GO BACK AND FORTH)

• SETS x 6
  
• REPS x 12. 10. 8. 6. 4. 2.
  
• REST x none
  

EXERCISE 5
Straight Bar Cable Push Downs super set with exercise 6

• SETS x 3
• REPS x 20. 15. 10
  
• REST x none

EXERCISE 6
Straight Bar Over Hand Cable Curls super set with exercise 7

• SETS x 3
• REPS x 20. 15.10
  
• REST x none

EXERCISE 7
Straight Bar behind the back Wrist Curls super set with exercise 8

• SETS x 3
• REPS x 20
  
• REST x none

EXERCISE 8
Standing Plate Wrist Curls (hold arms in L position while holding a plate, twist your wrists back and forth so the plate go towards your chest and back down flat) with drop set then super set with exercise 9

• SETS x 3
• REPS x 20/20
  
• REST x none
  

EXERCISE 9
DB Forearm Twists

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

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