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ultimate training day

weight training routines
new uploads every two weeks
Tues-Sat 10am central

Season 5

UTD No.10 - ARMS

5/18/2019

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MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  12

EXERCISE 1
TRICEP CABLE PUSH DOWNS WITH DROP SET THEN SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x  12/24, 10/20, 8/16 (2 SEC CONTRACTIONS EVERY TWO REPS ON SECOND DROP SETS)
  • REST x NONE

EXERCISE 2
CABLE CURLS WITH DROP SET THEN SUPER SET WITH EXERCISE 3
  • SETS x 3
  • REPS x 12/24, 10/20, 8/16 (2 SEC CONTRACTIONS EVERY TWO REPS ON SECOND DROP SETS)
  • REST x NONE

EXERCISE 3
BEHIND BACK STRAIGHT BAR WRIST CURLS
  • SETS x 3
  • REPS x 30
  • REST x GO BACK TO EXERCISE 1 WITHOUT REST

EXERCISE 4
CLOSE GRIP BENCH PRESS SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 10,8,6
  • REST x NONE

EXERCISE 5
SEATED BEHIND HEAD TRICEP EXTENSIONS SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 10,8,6
  • REST x NONE

EXERCISE 6
SINGLE ARM CABLE TRICEP PUSH DOWNS SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 20 (2 SEC HOLDS EVERY 2 REPS)
  • REST x NONE

EXERCISE 7
ALTERNATING DB HAMMER CURLS (HEAVY) THEN SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 24/20/16
  • REST x NONE

EXERCISE 8
SINGLE ARM CABLE CURLS THEN SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 20 (2 SEC HOLDS EVERY 2 REPS)
  • REST x NONE

EXERCISE 9
SEATED OVERHAND DB WRIST CURLS
  • SETS x 3
  • REPS x 20
  • REST x 120 SEC

EXERCISE 10
CLOSE GRIP BENCH PRESS (HEAVY WITH 2 SEC PAUSES AT CHEST) WITH DROP SET THEN SUPER SET WITH EXERCISE 11
  • SETS x 3
  • REPS x 2/4
  • REST x NONE

EXERCISE 11
OVERHAND STRAIGHT BAR CURLS THEN SUPER SET WITH EXERCISE 12
  • SETS x 3
  • REPS x 12/10/8
  • REST x NONE

EXERCISE 12
SINGLE ARM CABLE CURLS TOWARDS HEAD (HIGH PULLEY)
  • SETS x 3
  • REPS x 20
  • REST x 60 SEC

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  #UltimateTrainingDay


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    HOW IT WORKS

    Season 5 of The Ultimate Training Day Challenge has begun! 

    This is where you will find my actual weight training routines uploaded daily Tues-Sat 10 am central time every two weeks.

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  • Home
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