UTD No.75 - ARMS

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

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