UTD No.5 - ARMS +

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  14
** MY TOP RATED +

EXERCISE 1
TRICEP ROPE PUSH DOWNS SUPER SET WITH EXERCISE 2

• SETS x 3
  
• REPS x 12/40 (HARD 2 SEC CONTRACTIONS ON FIRST SETS)
  
• REST x NONE

EXERCISE 2
CABLE ROPE CURLS SUPER SET WITH EXERCISE 3

• SETS x 3
  
• REPS x 12/40 (HARD 2 SEC CONTRACTIONS ON FIRST SETS)
  
• REST x NONE

EXERCISE 3
PLATE WRIST TWISTS (HOLD ARMS IN L POSITION WHILE HOLDING PLATE, TWIST WRISTS UP AND DOWN)

• SETS x 3
  
• REPS x 20
  
• REST x 90 SEC
  

EXERCISE 4
CLOSE GRIP BENCH PRESS SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 6, 5, 4
  
• REST x NONE
  

EXERCISE 5
DB BEHIND HEAD TRICEP EXTENSIONS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 12, 10, 8
  
• REST x NONE

EXERCISE 6
SINGLE ARM TRICEP PUSH DOWNS SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 12/12 (FIRST SET IS REVERSE GRIP, SECOND IS OVERHAND)
  
• REST x NONE
  

EXERCISE 7
HAMMER BAR CURLS WITH DROP SET SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 6/12
  
• REST x NONE

EXERCISE 8
SINGLE ARM CABLE CURLS

• SETS x 3
• REPS x 24, 20, 16
  
• REST x 120 SEC
  

EXERCISE 9
CLOSE GRIP BENCH PRESS (HEAVY SINGLES) SUPER SET WITH EXERCISE 10

• SETS x 3
  
• REPS x 1
  
• REST x NONE
  

EXERCISE 10
STRAIGHT BAR SKULL CRUSHERS SUPER SET WITH EXERCISE 11

• SETS x 3
• REPS x 20, 15, 10
  
• REST x NONE

EXERCISE 11
ALTERNATING DB HAMMER CURLS SUPER SET WITH EXERCISE 12

• SETS x 3
• REPS x 20, 16. 12
  
• REST x NONE
  

EXERCISE 12
PREACHER CURL MACHINE

• SETS x 3
• REPS x 20
  
• REST x 120 SEC
  

EXERCISE 13
STRAIGHT BAR BEHIND BACK WRIST CURLS SUPER SET WITH EXERCISE 14

• SETS x 3
• REPS x 30
  
• REST x NONE

EXERCISE 14
SEATED DB OVERHAND WRIST CURLS

• SETS x 3
• REPS x 20
  
• REST x 60 SEC
  

WANT A SHOUT OUT!?  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 to inspire others!

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