UTD No.40 - ARMS +

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  11
** MY TOP RATED +

EXERCISE 1
ROPE PUSH DOWNS DROP SET THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 12/24, 10/20, 8/16
• REST x NONE

EXERCISE 2
CABLE ROPE CURLS SUPER SET WITH EXERCISE 1

• SETS x 3
• REPS x  12/24, 10/20, 8/16
• REST x NONE

EXERCISE 3
STRAIGHT BAR CURLS WITH DROP SET X 3 SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 12/12/12 (LAST REPS IN THIS SEQUENCE ARE OVERHAND GRIP)
• REST x 90 SEC

EXERCISE 4
BEHIND HEAD DB TRICEP EXTENSIONS (HAVE A FRIEND PULL DOWN ON THE NEGATIVE FOR EXTRA TENSION) THEN SUPER SET WITH EXERCISE 5

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

EXERCISE 5
CLOSE GRIP PUSH UPS (LEANING ON BENCH)

• SETS x 3
• REPS x 12
• REST x 120 SEC

EXERCISE 6
ALTERNATING DB HAMMER CURL (HEAVY) SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 7
MACHINE PREACHER CURL (PLATE LOADED) SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 20,15,10 EACH ARM
• REST x NONE

EXERCISE 8
CLOSE GRIP BENCH SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x A.10,8,6  B.20,16,12
• REST x 120 SEC

EXERCISE 9
REVERSE CABLE PUSH DOWNS SUPER SET WITH EXERCISE 8 (DO "B" SETS IN EXERCISE 8 FOR SUPER SET)

• SETS x 3
• REPS x 15
• REST x 120 SEC (AFTER SUPER SET)

EXERCISE 10
BEHIND BACK BARBELL WRIST CURLS DROP SET X 5

• SETS x 1
• REPS x 20/20/20/20/20
• REST x NONE

EXERCISE 11
DB WRIST TWISTS (HOLD DB IN EACH HAND, ARM IN L POSITION TWIST WRISTS)

• SETS x 3
• REPS x 1 MIN, 45 SEC, 30 SEC (INCREASE WEIGHT EACH SET)
• REST x NONE

HOW WAS THE WORKOUT!?  After trying this workout make a post on how it went.  Tag me @brockcunico in your post description using hashtags below and I will feature you on my social media outlets!  Direct message me your progress so I can see your results! 

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