WWW.BMCFITNESS.NET + WWW.NATTYNATION.NET
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links

ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

SEASON 2

UTD No.75 - ARMS

9/22/2018

1 Comment

 
MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  9

EXERCISE 1
STRAIGHT BAR CABLE TRICEP PUSH DOWNS SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 40, 30, 20
  • REST x NONE

EXERCISE 2
STRAIGHT BAR CABLE CURLS SUPER SET WITH EXERCISE 3
  • SETS x 3
  • REPS x 40, 30, 30
  • REST x NONE

EXERCISE 3
BEHIND BACK BARBELL FOREARM CURLS SUPER SET WITH EXERCISE 1
  • SETS x 3
  • REPS x 40, 30, 20
  • REST x NONE

EXERCISE 4
ALTERNATING SINGLE ARM CABLE CURLS (5 EACH ARM WITH 5 SEC HOLDS EVERY 5TH REP TIL YOU REACH 15 REPS EACH ARM THEN DO DOUBLE ARM) THEN SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 5/5/5 EACH ARM, THEN 15 DOUBLE ARM
  • REST x NONE

EXERCISE 5
ALTERNATING SINGLE ARM CABLE SKULL CRUSHERS (5 EACH ARM WITH 5 SEC HOLDS EVERY 5TH REP TIL YOU REACH 15 REPS EACH ARM THEN DO DOUBLE ARM)
  • SETS x 3
  • REPS x 5/5/5 EACH ARM, THEN 15 DOUBLE ARM
  • REST x 90 SEC

EXERCISE 6
SINGLE ARM DB HAMMER CURLS THEN SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 5 EACH ARM, THEN 10 EACH ARM = 1 SET
  • REST x NONE

EXERCISE 7
DB HAMMER CURL WITH WRIST ROTATION TO UNDERHAND GRIP AT TOP THEN SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 15
  • REST x NONE

EXERCISE 8
BARBELL SKULL CRUSHER ALTERNATING WITH CLOSE GRIP PRESS X 4 SETS IN ROW = 1 SET
(USE SAME WEIGHT/BARBELL) THEN SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 5/10/10/15
  • REST x NONE

EXERCISE 9
DB FOREARM TWISTS (HOLD ARMS IN L POSITION AND ROTATE WRISTS)
  • SETS x 3
  • REPS x 30
  • REST x 120 SEC

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #UltimateTrainingDay


1 Comment
Anival Thor Fernandez
9/22/2018 07:21:02 pm

Weak!

Reply



Leave a Reply.

    HOW IT WORKS

    Welcome to The Ultimate Training Day Challenge! 

    This is where you will find my actual workouts uploaded daily Tues-Sat 10 am central time.

    All workouts are conveniently stored in muscle group categories below in case you want to work a specific body part.  They are also archived by date in case you want go back and try one of your favorites from the past or any you may have missed during this season!

    You can also make new friends and interact with other Natty Nation members by using the comment feature to leave your comments for everyone to see on each workout thread. 

    The options are endless so leave your mark.

    CATEGORIES

    All
    Back
    Biceps
    Calves
    Chest
    Forearms
    Hamstrings
    Quads
    Shoulders
    Triceps

    ARCHIVES

    October 2018
    September 2018
    August 2018
    July 2018
    June 2018

    Sentry Page Protection
    Please Wait...
Powered by Create your own unique website with customizable templates.
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links