MUSCLE: BICEPS, TRICEPS, FOREARMS EXERCISES: 10 ** MY TOP RATED + EXERCISE 1
SINGLE ARM TRICEP PUSH DOWNS (HOLD CABLE IN HAND, DON'T USE ATTACHMENT)
EXERCISE 2 SINGLE ARM CABLE CURLS (HOLD CABLE IN HAND, DON'T USE ATTACHMENT) SUPER SET WITH EXERCISE 3
EXERCISE 3 STANDING BEHIND BACK FOREARM CURLS
EXERCISE 4 CLOSE GRIP BENCH PRESS SUPER SET WITH EXERCISE 5
EXERCISE 5 REVERSE GRIP TRICEP PUSH DOWNS (USE S-BAR) THEN SUPER SET WITH EXERCISE 6
EXERCISE 6 ALTERNATING DB CURLS W TWIST AT TOP THEN SUPER SET WITH EXERCISE 7
EXERCISE 7 OVER HAND CABLE CURLS (USE S-BAR) THEN SUPER WITH EXERCISE 8
EXERCISE 8 KNEELING DB HAMMER GRIP FOREARM CURLS ON BENCH (ELBOWS/FOREARMS IN TACT ON BENCH, ROTATE WRIST UP AND DOWN)
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
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.)
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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