UTD No.85 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  10

EXERCISE 1
CABLE CURLS (FACING PULLEYS AT WAIST HEIGHT) THEN DROP SET TO BAND CURLS THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 30/30, 25/30, 20/30 (2 SEC SQUEEZE EVERY 2 REPS ON DROP)
• REST x NONE

EXERCISE 2
X UP CABLE TRICEP KICKBACKS  (FACING PULLEYS AT WAIST HEIGHT, X THEM, AND DO KICK BACKS) THEN DROP SET TO BAND PUSH DOWNS

• SETS x 3
• REPS x 30/30, 25/30, 20/30 (2 SEC SQUEEZE EVERY 2 REPS ON DROP)
• REST x NONE

EXERCISE 3
TRICEP PUSH DOWNS (V-BAR) SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 4
CLOSE GRIP BENCH PRESS SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 15
• REST x NONE

EXERCISE 5
SINGLE ARM CABLE PUSH DOWNS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 10 EACH ARM
• REST x NONE

EXERCISE 6
DB HAMMER CURLS SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 40 (20 EACH ARM)
• REST x NONE

EXERCISE 7
EZ BAR OVER CURLS SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 15
• REST x NONE

EXERCISE 8
SINGLE ARM CABLE CURLS SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 10 EACH ARM
• REST x NONE

EXERCISE 9
BEHIND BACK STRAIGHT BAR FOREARM CURLS

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

EXERCISE 10
CABLE PUSH DOWNS, THEN CABLE CURLS, THEN DB WRIST TWISTS (HOLD ARM IN L POSITION AND ROTATE WRISTS)

• SETS x 1
• REPS x 100 OF EACH EXERCISE IN ROW
• REST x NONE

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