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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

READ MORE...

UTD No.30 - ARMS +

12/14/2019

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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! 

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

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