UTD No.30 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  8

EXERCISE 1
STRAIGHT BAR CABLE CURLS SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 2
STRAIGHT BAR CABLE PUSH DOWNS SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x  30
• REST x NONE

EXERCISE 3
STRAIGHT BAR BEHIND BACK WRIST CURLS

• SETS x 3
• REPS x 30
• REST x 90 SEC

EXERCISE 4
SINGLE ARM SEATED CONCENTRATION CABLE CURLS (SEATED ROW MACHINE, PLACE ELBOW ON KNEE WHILE HOLDING ATTACHMENT AND CURL TOWARDS FACE) SUPER SET WITH EXERCISE 5

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

EXERCISE 5
SINGLE ARM CABLE KICK BACKS (USE SEATED CABLE ROW MACHINE) SUPER SET WITH EXERCISE 6

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

EXERCISE 6
DB FOREARM TWISTS

• SETS x 3
• REPS x 30
• REST x 90 SEC

EXERCISE 7
STRAIGHT BAR CURLS DROP SET TO OVER HAND STRAIGHT BAR CURLS

• SETS x 3
• REPS x 10/30
• REST x 60 SEC

EXERCISE 8
DIP MACHINE

• SETS x 7
• REPS x 12
• REST x 15 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! 

INSTAGRAM HASHTAGS:  #NATTYNATION  #teamNN