UTD No.20 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  11

EXERCISE 1
CABLE CURLS (FACE AWAY FROM PULLEYS WITH ONE IN EACH HAND AND PROCEED TO CURL) SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 2
SINGLE ARM TRICEP PUSH DOWNS SUPER SET WITH EXERCISE *1

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 3
CLOSE GRIP BENCH PRESS WITH DROP SETS SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 3/4/5.  2/3/4/5.  1/2/3/4/5/6.
• REST x NONE

EXERCISE 4
SKULL CRUSHERS (USE WEIGHT YOU ENDED WITH ABOVE) SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 12
• REST x NONE

EXERCISE 5
ALTERNATING HAMMER CURLS WITH DROP SETS

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

EXERCISE 6
STRAIGHT BAR CABLE CURLS (PAUSE MID REP ON WAY UP AND WAY DOWN) SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 10 PAUSED REPS 10 FULL REPS
• REST x NONE

EXERCISE 7
STRAIGHT BAR TRICEP PUSH DOWNS (PAUSE MID REP ON WAY UP AND WAY DOWN)

• SETS x 3
• REPS x 10 PAUSED REPS 10 FULL REPS
• REST x 30 SEC

EXERCISE 8
PREACHER CURL (LIGHT WEIGHT WORK ON CONTRACTION) SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 9
CABLE TRICEP PUSH DOWNS (LIGHT WEIGHT WORK ON CONTRACTION) SUPER SET WITH EXERCISE *8

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 10
SINGLE ARM BEHIND BACK DB WRIST CURLS SUPER SET WITH EXERCISE 11

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 11
STRAIGHT BAR BEHIND BACK WRIST CURLS

• SETS x 3
• REPS x 20
• REST x NONE

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