UTD No.20 - ARMS

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! 

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