UTD No.30 - ARMS +

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! 

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