UTD No.70 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  12

EXERCISE 1
ALTERNATING DB CURL WITH TWIST AT TOP DROP SET X 3 THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 10/20/30
• REST x NONE

EXERCISE 2
REVERSE GRIP TRICEP PUSH DOWNS TRIPLE DROP SET

• SETS x 3
• REPS x 10/20/30
• REST x 90 SEC

EXERCISE 3
CLOSE GRIP BENCH PRESS SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10,8,6
• REST x NONE

EXERCISE 4
SINGLE ARM CABLE TRICEP KICK BACKS SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 20 EACH ARM
• REST x NONE

EXERCISE 5
SINGLE ARM DB PREACHER CURL (HAMMER GRIP)

• SETS x 3
• REPS x 10/8/6
• REST x NONE

EXERCISE 6
SINGLE ARM CABLE CURLS

• SETS x 3
• REPS x 20 EACH ARM
• REST x 120 SEC

EXERCISE 7
DIP MACHINE SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 8
STRAIGHT BAR TRICEP PUSH DOWNS SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 9
STRAIGHT BAR CURLS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 10
STRAIGHT BAR OVER HAND CABLE CURLS

• SETS x 3
• REPS x 20
• REST x 120

EXERCISE 11
SEATED STRAIGHT BAR WRIST CURLS WITH DROP SET

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

EXERCISE 12
PLATE WRIST CURLS (HOLD ARMS IN L POSITION WHILE HOLDING PLATE, ROTATE WRISTS BACK AND FORTH TOWARDS CHEST)

• SETS x 3
• REPS x 30
• REST x 60 SEC

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