UTD No.20 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  10

EXERCISE 1
PREACHER CURL (3 SETS IN ONE/15 SEC REST BETWEEN) THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 10/10/10, 8/8/8, 6/6/6
  
• REST x NONE

EXERCISE 2
TRICEP PUSH DOWNS USING V-BAR (3 SETS IN ONE/15 SEC REST BETWEEN) THEN SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 30 (2 SEC CONTRACTIONS EVERY REP)
• REST x NONE
  

EXERCISE 3
BEHIND BACK STRAIGHT BAR FOREARM CURLS

• SETS x 3
• REPS x 30
  
• REST x BACK TO EXERCISE 1
  

EXERCISE 4
CLOSE GRIP BENCH PRESS SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 15/10/5
  
• REST x NONE

EXERCISE 5
SEATED DB ALTERNATING HAMMER CURLS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 16, 14, 12
  
• REST x NONE

EXERCISE 6
SEATED DIP MACHINE SUPER SET WITH EXERCISE 7

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

EXERCISE 7
CABLE CURLS (SINGLE ARM THEN DOUBLE ARM = 1 REP) THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 10,8,6
  
• REST x NONE
  

EXERCISE 8
DB WRIST CURLS (KEEP ARMS LOCKED IN L POSITION AND TWIST WRISTS)

• SETS x 3
• REPS x 10/10
• REST x 120 SEC
  

EXERCISE 9
SINGLE ARM TRICEP PUSH DOWNS SUPER SET WITH EXERCISE 10

• SETS x 3
  
• REPS x 30 EACH ARM
  
• REST x NONE

EXERCISE 10
ALTERNATING DB CURL WITH TWIST AT TOP

• SETS x 3
  
• REPS x 30 EACH ARM/60 TOTAL
  
• REST x BACK TO EXERCISE 9
  

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