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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD No.20 - ARMS

11/16/2019

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MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  11

EXERCISE 1
PREACHER CURL MACHINE SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 20 (2 SEC HOLD EVERY 2 REPS)
  • REST x NONE

EXERCISE 2
TRICEP PUSH DOWNS SUPER SET WITH EXERCISE 1
  • SETS x 3
  • REPS x 20 (2 SEC HOLD EVERY 2 REPS)
  • REST x NONE

EXERCISE 3
STRAIGHT BAR OVER HAND CURLS SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 12,10,8
  • REST x NONE

EXERCISE 4
STRAIGHT BAR CURLS (FULL CURL, HALF WAY DOWN, UP, DOWN = 1 REP)  WITH DROP SET SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 12/20, 10/20, 8/20 (DROP SETS ARE FULL CURLS)
  • REST x NONE

EXERCISE 5
DB FOREARM TWISTS SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 6
TRICEP V-BAR PUSH DOWNS WITH DROP SET SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 15/30
  • REST x NONE

EXERCISE 7
BEHIND BACK STRAIGHT BAR WRIST CURLS WITH DROP SET
  • SETS x 3
  • REPS x 20/20
  • REST x 120 SEC

EXERCISE 8
SEATED HAMMER CURLS SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 12,10,8
  • REST x NONE

EXERCISE 9
DB SKULL CRUSHERS (USE WEIGHT FROM EXERCISE ABOVE)
  • SETS x 3
  • REPS x 12,10,8
  • REST x 90 SEC

EXERCISE 10
STRAIGHT BAR CABLE CURLS
  • SETS x 1
  • REPS x 100
  • REST x NONE

EXERCISE 11
STRAIGHT BAR CABLE TRICEP PUSH DOWNS
  • SETS x 1
  • REPS x 100
  • 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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  • Home
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