UTD No.20 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  11

EXERCISE 1
CABLE CURLS (USE TWO CABLE PULLEYS AT CHEST HEIGHT. FACE CABLES AND GRAB ONE HANDLE IN EACH HAND AND PROCEED TO CURL TOWARDS FACE.)

• SETS x 1
• REPS x 30/25/20/15/10 DO ALL REPS IN ROW WITH 15 SEC REST BETWEEN
• REST x 15 SEC

EXERCISE 2
KNEELING X-UP TRICEP PUSH DOWNS (KNEEL FACING TWO PULLEYS ABOVE HEAD.  GRAB THE OPPOSITE PULLEY WITH OPPOSITE HAND AND X THEM, PROCEED TO PUSH DOWN TOWARDS FLOOR)

• SETS x 1
• REPS x 30/25/20/15/10 DO ALL REPS IN ROW WITH 15 SEC REST BETWEEN
• REST x 15 SEC

EXERCISE 3
SEATED ALTERNATING DB CURLS SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 24. 20. 16
• REST x NONE

EXERCISE 4
STRAIGHT BAR OVER HAND CURLS SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 12. 10. 8
• REST x NONE

EXERCISE 5
DB CLOSE GRIP PRESS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 6
STRAIGHT BAR SKULL CRUSHERS (USE SAME WEIGHT/BAR FROM EXERCISE 4)

• SETS x 3
• REPS x 12.10. 8
• REST x 120 SEC

EXERCISE 7
CABLE ROPE TRICEP PUSH DOWNS WITH DROP SET (FIRST SET IS DOUBLE ARM, DROP SET IS SINGLE ARM) SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 12/12.  10/10.  8/8
• REST x NONE

EXERCISE 8
CABLE ROPE CURLS WITH DROP SET (FIRST SET IS DOUBLE ARM, DROP SET IS SINGLE ARM)

• SETS x 3
• REPS x 12/12.  10/10.  8/8
• REST x 90 SEC

EXERCISE 9
STRAIGHT BAR CURLS (FIRST HALF OF REPS IS OVERHAND, SECOND HALF OF REPS IN UNDERHAND) SUPER SET WITH EXERCISE 10

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 10
STRAIGHT BAR SKULL CRUSHERS (SAME WEIGHT FROM EXERCISE 9, FIRST HALF OF REPS IS REVERSE GRIP, SECOND HALF OF REPS IS OVER HAND) SUPER SET WITH EXERCISE 11

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 11
SEATED BEHIND BACK STRAIGHT BAR WRIST CURLS 

• SETS x 3
• REPS x 30
• REST x 30 SEC

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