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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD No.10 - ARMS

10/19/2019

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MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  10

EXERCISE 1
ALTERNATING DB CURLS SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 24. 20. 16
  • REST x NONE

EXERCISE 2
CABLE CURLS (HAMMER GRIP, ONE HANDLE IN EACH HAND) SUPER SET WITH EXERCISE 3
  • SETS x 3
  • REPS x 20. 15. 10
  • REST x NONE

EXERCISE 3
BEHIND HEAD DB TRICEP EXTENSIONS  SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 12. 10. 8
  • REST x NONE

EXERCISE 4
CABLE TRICEP KICK BACKS (USE TWO CABLES, HOLD ONE HANDLE IN EACH HAND, BEND OVER AND PROCEED TO KICK BACK)
  • SETS x 3
  • REPS x 20. 15. 10
  • REST x 90 SEC

EXERCISE 5
TRICEP CABLE PUSH DOWNS (S-BAR) SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 10
  • REST x NONE

EXERCISE 6
CLOSE GRIP PUSH UPS SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 10
  • REST x NONE

EXERCISE 7
CABLE CURLS (S-BAR) SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 10
  • REST x NONE

EXERCISE 8
T-REX CURLS (USE TREX BANDS, GRAB ONE IN EACH HAND, LEAN BACK AND PROCEED TO CURL TOWARDS HEAD)
  • SETS x 3
  • REPS x 10
  • REST x 60 SEC

EXERCISE 9
SINGLE ARM BEHIND BACK DB FOREARM CURLS SUPER SET WITH EXERCISE 10
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 10
DB FOREARM TWISTS (KEEP ARM IN L POSITION WHILE HOLDING DB AND PROCEED TO TWIST WRISTS BACK AND FORTH)
  • SETS x 3
  • REPS x 1 MIN.  45 SEC.  30 SEC.
  • REST x NONE

WANT A SHOUT OUT? 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

HOW WOULD YOU RATE THIS WORKOUT 1-10?  Drop a comment below!


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  • Home
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