UTD No.10 - ARMS

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
  

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