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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

SEASON 2

UTD No.85 - ARMS

10/6/2018

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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

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

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    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!

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  • 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