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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

READ MORE...

UTD No.5 - ARMS +

10/5/2019

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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!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

HOW WOULD YOU RATE THIS WORKOUT?  Drop a comment below!

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  • Home
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      • Real Talk LIVE Interview
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      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
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    • Videos Page 3
  • Contact Us
    • Contact Us
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