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ultimate training day

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

Season 5

UTD No.15 - ARMS

6/1/2019

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MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  12

EXERCISE 1
CABLE TRICEP PUSH DOWNS (HALF REPS OVERHAND, HALF UNDERHAND) THEN SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 30 (2 SEC CONTRACTIONS EVERY REP)
  • REST x NONE

EXERCISE 2
HIGH PULLEY CABLE CURLS (HALF REPS OVERHAND, HALF UNDERHAND, CURL TOWARDS FACE)
  • SETS x 3
  • REPS x 30 (2 SEC CONTRACTIONS EVERY REP)
  • REST x BACK TO EXERCISE 1

EXERCISE 3
CLOSE GRIP BENCH PRESS WITH DROP SET (DROP SET REVERSE GRIP) THEN SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 5/10
  • REST x NONE

EXERCISE 4
BANDED TRICEP PUSH DOWNS THEN SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 30
  • REST x NONE

EXERCISE 5
ALTERNATING DB CURLS SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 10 (5 EACH ARM)
  • REST x NONE

EXERCISE 6
DB CURLS (BOTH AT SAME TIME) THEN SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 10
  • REST x NONE

EXERCISE 7
BANDED CURLS THEN SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 30
  • REST x NONE

EXERCISE 8
DB FOREARM TWISTS (HOLD ARM IN L POSITION AND PROCEED TO TWIST WRISTS LIKE OPENING A DOOR KNOB)
  • SETS x 3
  • REPS x 10/10
  • REST x 90 SEC

EXERCISE 9
TRICEP PUSH DOWNS SUPER SET WITH EXERCISE 10
  • SETS x 7
  • REPS x 12
  • REST x NONE

EXERCISE 10
CABLE ROPE CURLS (OVERHAND GRIP)
  • SETS x 7
  • REPS x 12
  • REST x BACK TO EXERCISE 9

EXERCISE 11
OVER HAND BROOM STICK WRIST TWISTS (ATTACH ROPE TO A STICK AND OTHER END TO WEIGHT, PROCEED TO TWIST ALL THE WAY UP THEN DOWN) THEN SUPER SET WITH EXERCISE 12
  • SETS x 3
  • REPS x ALL THE WAY UP AND THEN DOWN
  • REST x NONE

EXERCISE 12
BEHIND BACK STRAIGHT BAR WRIST CURLS
  • SETS x 3
  • REPS x 20
  • REST x 30 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.

    All workouts are conveniently stored in muscle group categories below in case you want to work a specific body part.  They are also archived by date in case you want go back and try one of your favorites from the past or any you may have missed during this season!

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  • Home
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    • Biography
    • Interviews >
      • Real Talk LIVE Interview
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      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
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      • 2013 Olympia Sports Expo
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      • SYMI Photography Photoshoot
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        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
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    • Videos Page 3
  • Contact Us
    • Contact Us
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