UTD No.10 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  7

EXERCISE 1
Single Arm Curls (after you do each arm, then proceed to curl with both arms)

• SETS x 3
• REPS x 10 each arm/30 double.  8 each arm/30 double.  8 each arm/30 double.
• REST x none

EXERCISE 2
Single Arm Push Downs (after you do each arm, then proceed to do push downs with both arms)

• SETS x 3
• REPS x 10 each arm/30 double.  8 each arm/30 double.  8 each arm/30 double.
• REST x 30 sec

EXERCISE 3
Straight Bar Curls

• SETS x 10 sets total (5 sets dropping weight, 5 sets going back up without rest)
• REPS x 5,5,5,5,5/5,5,5,5,5
• REST x none

EXERCISE 4
Tricep Push Downs v-bar

• SETS x 10 sets total (5 sets dropping weight, 5 sets going back up without rest)
• REPS x 5,5,5,5,5/5,5,5,5,5
• REST x none

EXERCISE 5
Rope Cable Curls (hold the balls of the rope, not the actual rope itself) super set with exercise 6

• SETS x 3
• REPS x 30
• REST x none

EXERCISE 6
Standing Behind The Head Tricep Rope Extensions super set with exercise 7

• SETS x 3
• REPS x 30
• REST x none

EXERCISE 7
Straight Bar Behind The Back Wrist Curls

• SETS x 3
• REPS x 30
• REST x go back to exercise 5 without resting

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