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ultimate training day

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

Season 5

UTD No.20 - ARMS

6/15/2019

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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

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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  • NATTY NATION ATHLETIC CLUB
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  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
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    • News-Feed >
      • Newspaper Article # 1
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  • Photo Gallery
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      • 2013 Olympia Sports Expo
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    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
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    • Videos Page 3
  • Contact Us
    • Contact Us
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