UTD No.40 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES: 12

EXERCISE 1
PREACHER CURL MACHINE SUPER SET WITH EXERCISE 2

• SETS x 3
  
• REPS x 50
  
• REST x NONE
  

EXERCISE 2
BODY WEIGHT SKULL CRUSHERS (WHILE STANDING LEAN AGAINST SOMETHING AND SKULL CRUSH)

• SETS x 3
• REPS x 50
  
• REST x 60 SEC

EXERCISE 3
ALTERNATING DB CURLS SUPER SET WITH EXERCISE 4

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

EXERCISE 4
SINGLE ARM CABLE CURLS SUPER SET WITH EXERCISE 5

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

EXERCISE 5
STANDING STRAIGHT BAR TRICEP KICKBACKS SUPER SET WITH EXERCISE 6

• SETS x 3
  
• REPS x 12
  
• REST x NONE

EXERCISE 6
SINGLE ARM CABLE KICK BACKS SUPER SET WITH EXERCISE 7

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

EXERCISE 7
DB FOREARM TWISTS

• SETS x 3
  
• REPS x 30
  
• REST x 120 SEC
  

EXERCISE 8
STRAIGHT BAR SKULL CRUSHERS SUPER SET WITH EXERCISE 9

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

EXERCISE 9
WEIGHTED DIP MACHINE

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

EXERCISE 10
STRAIGHT BAR CURLS SUPER SET WITH EXERCISE 11

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

EXERCISE 11
OVERHAND STRAIGHT BAR CURLS SUPER SET WITH EXERCISE 12

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 12
SEATED SINGLE ARM BEHIND BACK DB WRIST CURLS

• SETS x 3
• REPS x 20 EACH ARM
  
• REST x 120 SEC
  

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