UTD No.10 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  12
**MY TOP RATED +

EXERCISE 1
PREACHER CURL MACHINE  WITH DROP SET (DROP SET IS SINGLE ARM) THEN SUPER SET WITH EXERCISE 2

• SETS x 4
• REPS x 12/24, 10/20, 8/16, 30 (LAST SET IS DOUBLE ARM)
• REST x NONE

EXERCISE 2
BODY WEIGHT STANDING SKULL CRUSHERS (LEAN AGAINST MACHINE)

• SETS x 4
• REPS x 50
• REST x 90 SEC

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

• SETS x 5
• REPS x 20,15,10 (HEAVY)
• REST x NONE

EXERCISE 4
BENT OVER STRAIGHT BAR TRICEP KICK BACKS (BEND OVER, HOLD STRAIGHT BAR BEHIND YOUR LEGS AND DO KICK BACKS) THEN SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 20,15,10
• REST x NONE

EXERCISE 5
SEATED STRAIGHT BAR CURLS THEN SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 16,14,12
• REST x NONE

EXERCISE 6
CABLE CONCENTRATION CURLS (SQUAT DOWN, ELBOWS IN TACT WITH KNEES, CURL TOWARDS FOREHEAD) THEN SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 7
DB WRIST TWISTS

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

EXERCISE 8
ALTERNATING DB HAMMER CURLS SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 16, 14, 12 EACH ARM
• REST x NONE

EXERCISE 9
SINGLE ARM CABLE CURLS (USE STRAIGHT BAR ATTACHMENT, HOLD PERPENDICULAR WITH FLOOR WITH HAMMER GRIP AND CURL) THEN SUPER SET WITH EXERCISE 10

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

EXERCISE 10
SEATED DIP MACHINE THEN SUPER SET WITH EXERCISE 11

• SETS x 3
• REPS x 12
• REST x NONE

EXERCISE 11
SINGLE ARM TRICEP PUSH DOWNS(USE STRAIGHT BAR ATTACHMENT, HOLD PERPENDICULAR WITH FLOOR WITH HAMMER GRIP AND DO PUSH DOWNS) THEN SUPER SET WITH EXERCISE 12

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

EXERCISE 12
BEHIND BACK STRAIGHT BAR WRIST CURLS WITH DROP SET

• SETS x 3
• REPS x 30/30
• REST x 120 SEC

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