ULTIMATE TRAINING DAY No.85 - Arms

MUSCLE GROUP:  Biceps, Triceps, Forearms

UTD No.85 - Arms
Exercises x 10

EXERCISE 1
Single Arm Cable Tricep Push downs super set with exercise 2 (go back and forth between exercise 1 and 2 without rest.)

• SETS x 3
  
• REPS x 30
  
• REST x none
  

EXERCISE 2
Single Arm Cable Curls super set with exercise 1

• SETS x 3
• REPS x  30
  
• REST x none

EXERCISE 3
Weight Dips to body weight drop set then super set with exercise 4

• SETS x 3
• REPS x 10/10
  
• REST x none

EXERCISE 4
Close Grip Push ups super set with exercise 5

• SETS x 3
• REPS x 10
  
• REST x none
  

EXERCISE 5
Alternating DB Hammer Curls super set with exercise 6

• SETS x 3
• REPS x 16. 14. 12
  
• REST x none

EXERCISE 6
Straight Bar Over Hand Curls (curl to top, then half way down, back up, then all the way down = 1 rep)

• SETS x 3
• REPS x 10. 8. 6.
  
• REST x 120 sec

EXERCISE 7
Laying Flat Bench Cable Tricep Skull Crusher with rope (lay on bench so your head it by the cable, grab rope and proceed to do a skull crusher/tricep extension while laying on bench.) then super set with exercise 8

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

EXERCISE 8
Seated Cable Curls with rope (sit on same bench as above, face cables, grab rope and proceed to curl.) then super set with exercise 9

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

EXERCISE 9
Seated Behind The Back DB Forearm Curls super set with exercise 10

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

EXERCISE 10
Straight Bar Overhand Forearm Curls on bench (place elbows on bench while holding a light barbell and proceed to do wrist curls up and down)

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

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