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ultimate training day

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

Season 5

UTD No.30 - ARMS +

7/13/2019

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MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  10
** MY TOP RATED +

EXERCISE 1
SINGLE ARM CABLE CURLS WITH DROP SET X 3 (3RD DROP SET USE BOTH ARMS AT SAME TIME) THEN SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 10 EACH ARM/10 EACH ARM/20 BOTH ARMS SAME TIME
  • REST x NONE

EXERCISE 2
SINGLE ARM TRICEPS PUSHDOWN WITH DROP SET X 3 (3RD DROP SET USE BOTH ARMS AT SAME TIME) THEN SUPER SET WITH EXERCISE 3
  • SETS x 3
  • REPS x  10 EACH ARM/10 EACH ARM/20 BOTH ARMS SAME TIME
  • REST x NONE

EXERCISE 3
DB WRIST TWISTS SUPER SET WITH VERTICAL DB WRIST CURLS (ARMS REMAIN IN L POSITION UNTIL BOTH EXERCISES/SETS AR COMPLETED.)
  • SETS x 3
  • REPS x 30/30
  • REST x 90 SEC

EXERCISE 4
CLOSE GRIP BENCH (HEAVY) SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 8,6,4
  • REST x NONE

EXERCISE 5
REVERSE GRIP STRAIGHT BAR CLOSE GRIP PRESS TO SKULL CRUSHER
  • SETS x 3
  • REPS x 10 PRESS/SKULLS - 10 SKULLS - 10 PRESSES (DO ALL 3 IN ROW = 1 SET)
  • REST x NONE

EXERCISE 6
STRAIGHT BAR CURL (HEAVY) THEN SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 8,6,4
  • REST x NONE

EXERCISE 7
PREACHER CURL  MACHINE WITH DROP SET TO SINGLE ARM THEN SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 10 BOTH ARMS - 10 SINGLE ARM -10 BOTH ARMS (DO ALL 3 IN ROW = 1 SET)
  • REST x 120 SEC

EXERCISE 8
ALTERNATING DB HAMMER CURLS - RUN THE RACK (START AT YOUR HEAVIEST AND DROP 10 LBS PER SET. EX: 80LB DB, 70LB DB, 60LB DB ETC UNTIL YOU HIT 20 LB DB.  NO REST BETWEEN SETS)
  • SETS x 1
  • REPS x 16/16/16/16/16/16/16
  • REST x 60 SEC AFTER COMPLETION OF ALL SETS

EXERCISE 9
TRICEP PUSH DOWNS (V-BAR) SUPER SET WITH EXERCISE 10 (GO BACK AND FORTH BETWEEN EXERCISE 9 AND 10)
  • SETS x 7
  • REPS x 12
  • REST x NONE

EXERCISE 10
STRAIGHT BAR OVERHAND WRIST CURLS SUPER SET WITH EXERCISE *9
  • SETS x 7
  • REPS x 12
  • REST x NONE

HOW WAS THE WORKOUT!?  After trying this workout make a post on how it went.  Tag me @brockcunico in your post description using hashtags below and I will feature you on my social media outlets!  Direct message me your progress so I can see your results! 

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!

    You can also make new friends and interact with other Natty Nation members by using the comment feature to leave your comments for everyone to see on each workout thread. 

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  • Home
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    • Interviews >
      • Real Talk LIVE Interview
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      • 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
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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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  • Links