UTD No.15 - ARMS +

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

EXERCISE 1
CABLE CURLS (T-BAR) SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 2
TRICEP PUSH DOWNS (T-BAR) SUPER SET WITH EXERCISE 1

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 3
BANDED CLOSE GRIP BENCH (ATTACH BANDS ABOVE, AND TO THE BAR SO IT HELPS LIFT IT ON WAY UP) SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x A. 10, 8, 6  B. 1X12,10,8,4,2 (DO B.REPS REVERSE CLOSE GRIP, 5 SETS IN A ROW, 15 SEC BETWEEN EACH SET.  COMPLETE B REPS ONE TIME ONLY AFTER YOU DO ALL 3 SETS IN EXERCISE 3 + 4 )
• REST x NONE

EXERCISE 4
BANDED SKULL CRUSHERS SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x A. 12, 10, 8
• REST x NONE

EXERCISE 5
KETTLE BELL CURLS (2-3 SEC NEGATIVES) SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 6
BANDED CURLS (STAND ON BAND, CURL)

• SETS x 3
• REPS x 20 (2 SEC HOLD EVERY 2 REPS)
• REST x 120 SEC

EXERCISE 7
CABLE ROPE PUSH DOWNS SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 8
CABLE ROPE CURLS SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20
• REST x 1 MIN BEFORE GOING ON TO NEXT EXERCISE ONLY AFTER ALL 6 SETS ARE COMPLETE)

EXERCISE 9
HAMMER DB CURLS WITH WRIST TWIST AT TOP THEN SUPER SET TO HAMMER CURLS W/O TWIST THEN SUPER SET WITH EXERCISE 10

• SETS x 3
• REPS x 10/10, 8/8, 6/6
• REST x NONE

EXERCISE 10
KNEELING DB TRICEP EXTENSION ALTERNATING WITH EXERCISE 11 TWO TIMES

• SETS x 3
• REPS x 12/12, 10/10, 8/8
• REST x NONE

EXERCISE 11
CLOSE GRIP PUSH UPS BACK TO EXERCISE 10 FOR ONE MORE SET

• SETS x 3
• REPS x 12
• REST x 90 SEC

EXERCISE 12
SINGLE ARM DB BEHIND BACK WRIST CURLS

• SETS x 3
• REPS x 20, 15,10
• REST x 90 SEC

HOW WAS THE WORKOUT!?  After trying this workout make a post on how it went.  Tag me @brockcunico in your post description using hashtags below and I will feature you on my social media outlets!  Direct message me your progress so I can see your results! 

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