UTD No.50 - ARMS

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  12

EXERCISE 1
PREACHER CURL MACHINE SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 1,2,3,4,5,6,7,8,9,10 (WITHOUT REST DO 1 REP, THEN 2 REPS, THEN 3 REPS, THEN 4 REPS ETC UNTIL YOU REACH 10.  55 REPS TOTAL.  PAUSE/CONTRACTION HOLD ON LAST REP PER SEQUENCE)
• REST x NONE

EXERCISE 2
LEANING CLOSE GRIP PUSH UPS (LEAN AGAINST PREACHER CURL MACHINE)

• SETS x 3
• REPS x 60
• REST x 90 SEC

EXERCISE 3
STRAIGHT BAR CURLS (FULL REP, TO HALF WAY DOWN, THEN BACK UP, THEN FULLY DOWN = 1 REP) WITH DROP SET THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10/20 (DROP SET IS FULL REPS OVERHAND GRIP)
• REST x NONE

EXERCISE 4
DIP MACHINE WITH DROP SET

• SETS x 3
• REPS x 10/20
• REST x 90 SEC

EXERCISE 5
ALTERNATING BICEP CURLS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 24. 20. 16
• REST x NONE

EXERCISE 6
SEATED CURLS (DO REP SCHEME FOR EACH ARM.  EXAMPLE: 1 REP LEFT ARM, 1 REP RIGHT ARM, 2 REPS LEFT ARM, 2 REPS RIGHT ARM ETC.  UNTIL YOU REACH LAST REP PER SET) SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x A.1,2,3,4,5,6.  B.1,2,3,4,5.  C.1,2,3,4
• REST x NONE

EXERCISE 7
TRICEP PUSH DOWNS (STRAIGHT BAR)

• SETS x 3
• REPS x 1,2,3,4,5,6,7,8,9,10 (WITHOUT REST DO 1 REP, THEN 2 REPS, THEN 3 REPS, THEN 4 REPS ETC UNTIL YOU REACH 10.  55 REPS TOTAL.  PAUSE/CONTRACTION HOLD ON LAST REP PER SEQUENCE)
• REST x 120 SEC

EXERCISE 8
REVERSE TRICEP PUSH DOWNS SUPER SET WITH EXERCISE 9

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

EXERCISE 9
HIGH PULLEY CABLE CURLS (CURL TOWARDS FACE FROM PULLEY AT A HEIGHT HIGHER THAN YOUR HEAD) SUPER SET WITH EXERCISE **8

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

EXERCISE 10
STRAIGHT BAR OVERHAND CURLS (FULL REP, TO HALF WAY DOWN, THEN BACK UP, THEN FULLY DOWN = 1 REP) WITH DROP SET THEN SUPER SET WITH EXERCISE 11

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 11
BARBELL BEHIND BACK FOREARM CURLS WITH DROP SET X3 SUPER SET WITH EXERCISE 12

• SETS x 3
• REPS x 20/20/20
• REST x NONE

EXERCISE 12
SEATED STRAIGHT BAR OVER HAND WRIST CURLS (HOLD STRAIGHT BAR, SIT ON BENCH, PLACE ELBOWS ON BENCH BETWEEN LEGS AND PROCEED TO DO WRIST CURLS)

• SETS x 3
• REPS x 20
• REST x 60 SEC

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