UTD No.30 - ARMS +

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  10
** MY TOP RATED +

EXERCISE 1
SINGLE ARM TRICEP PUSH DOWNS (HOLD CABLE IN HAND, DON'T USE ATTACHMENT)

• SETS x 3
• REPS x 30 (2 SEC SQUEEZE EVERY 2 REPS)
• REST x NONE

EXERCISE 2
SINGLE ARM CABLE CURLS (HOLD CABLE IN HAND, DON'T USE ATTACHMENT) SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 30 (2 SEC SQUEEZE EVERY 2 REPS)
• REST x NONE

EXERCISE 3
STANDING BEHIND BACK FOREARM CURLS

• SETS x 3
• REPS x 30 (2 SEC SQUEEZE EVERY 2 REPS)
• REST x 30 SEC

EXERCISE 4
CLOSE GRIP BENCH PRESS SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 5
REVERSE GRIP TRICEP PUSH DOWNS (USE S-BAR) THEN SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 30 (2 SEC SQUEEZE EVERY 2 REPS)
• REST x NONE

EXERCISE 6
ALTERNATING DB CURLS W TWIST AT TOP THEN SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 24 (12 EACH ARM)
• REST x 120 SEC

EXERCISE 7
OVER HAND CABLE CURLS (USE S-BAR) THEN SUPER WITH EXERCISE 8

• SETS x 3
• REPS x 30 (2 SEC SQUEEZE EVERY 2 REPS)
• REST x NONE

EXERCISE 8
KNEELING DB HAMMER GRIP FOREARM CURLS ON BENCH  (ELBOWS/FOREARMS IN TACT ON BENCH, ROTATE WRIST UP AND DOWN)

• SETS x 3
• REPS x 30 (2 SEC SQUEEZE EVERY 2 REPS)
• REST x 120 SEC

EXERCISE 9
STRAIGHT BAR CABLE TRICEP PUSH DOWNS 55'S  (1-10 REPS, STARTING OVER AT 1 TIL YOU REACH 10 SETS/55 REPS IN A ROW.  PAUSE AT TOP OF LAST REP IN EACH SEQUENCE FOR (X) AMOUNT OF SEC/REP YOU'RE ON.  EX: HOLD 8TH REP FOR 8 SEC, 9TH FOR 9 SEC, 10TH FOR 10 SEC ETC.) THEN SUPER SET WITH EXERCISE 10

• SETS x 3
• REPS x 1/2/3/4/5/6/7/8/9/10 (55 REPS IN ROW = 1 SET)
• REST x NONE

EXERCISE 10
STRAIGHT BAR CABLE CURLS 55'S (1-10 REPS, STARTING OVER AT 1 TIL YOU REACH 10 SETS/55 REPS IN A ROW.  PAUSE AT TOP OF LAST REP IN EACH SEQUENCE FOR (X) AMOUNT OF SEC/REP YOU'RE ON.  EX: HOLD 8TH REP FOR 8 SEC, 9TH FOR 9 SEC, 10TH FOR 10 SEC ETC.)

• SETS x 3
• REPS x 1/2/3/4/5/6/7/8/9/10 (55 REPS IN ROW = 1 SET)
• REST x 90 SEC

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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