UTD No.15 - ARMS

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
  

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