NOVEMBER UTD - ARMS

VOLUME:  4
MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  10
SCHEDULE:  COMPLETE EVERY FRIDAY

EXERCISE 1
SEATED CABLE CURLS (USE CABLE ROW MACHINE) SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 2
LAYING TRICEP CABLE SKULL CRUSHERS (USE CABLE ROW MACHINE) SUPER SET WITH EXERCISE *1

• SETS x 3
• REPS x  30
• REST x NONE

EXERCISE 3
SINGLE ARM DB PREACHER CURL DROP SET TO BANDED PREACHER CURL THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 12/20, 10/20, 8/20
• REST x NONE

EXERCISE 4
SEATED BEHIND HEAD DB EXTENSION DROP SET TO BANDED BEHIND HEAD TRICEP EXTENSIONS

• SETS x 3
• REPS x 12/20, 10/20, 8/20
• REST x 120 SEC

EXERCISE 5
REVERSE GRIP CLOSE GRIP BENCH PRESS SUPER SET WITH EXERCISE 6

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

EXERCISE 6
REVERSE GRIP STRAIGHT BAR SKULL CRUSHERS SUPER SET WITH EXERCISE 7

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

EXERCISE 7
ALTERNATING DB CURL SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 10 EACH ARM
• REST x NONE

EXERCISE 8
DB WALL HAMMER CURLS (LEAN AGAINST WALL KEEPING ELBOWS IN TACT ON WALL AT ALL TIMES.  PROCEED TO CURL)

• SETS x 3
• REPS x 15 BOTH ARMS SAME TIME
• REST x 120 SEC

EXERCISE 9
BEHIND BACK BARBELL WRIST CURLS WITH DROP SET SUPER SET WITH EXERCISE 10

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

EXERCISE 10
STRAIGHT BAR OVER HAND WRIST CURLS (PLACE ELBOWS ON BENCH AND PROCEED TO WRIST CURL)

• SETS x 3
• REPS x 20
• REST x 60 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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