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SEASON VII

ULTIMATE TRAINING DAY

WEIGHT TRAINING WORKOUTS
NEW UPLOADS 1st week OF EACH MONTH

FEBUARY UTD - ARMS

11/1/2020

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MONTH:  FEBUARY VOL.7
MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  12
SCHEDULE:  COMPLETE EVERY FRIDAY
EXERCISE 1
CABLE CURLS (T-BAR) SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 2
TRICEP PUSH DOWNS (T-BAR) SUPER SET WITH EXERCISE 1
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 3
BANDED CLOSE GRIP BENCH (ATTACH BANDS ABOVE, AND TO THE BAR SO IT HELPS LIFT IT ON WAY UP) SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x A. 10, 8, 6  B. 1X12,10,8,4,2 (DO B.REPS REVERSE CLOSE GRIP, 5 SETS IN A ROW, 15 SEC BETWEEN EACH SET.  COMPLETE B REPS ONE TIME ONLY AFTER YOU DO ALL 3 SETS IN EXERCISE 3 + 4 )
  • REST x NONE

EXERCISE 4
BANDED SKULL CRUSHERS SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x A. 12, 10, 8
  • REST x NONE

EXERCISE 5
KETTLE BELL CURLS (2-3 SEC NEGATIVES) SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 6
BANDED CURLS (STAND ON BAND, CURL)
  • SETS x 3
  • REPS x 20 (2 SEC HOLD EVERY 2 REPS)
  • REST x 120 SEC

EXERCISE 7
CABLE ROPE PUSH DOWNS SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 8
CABLE ROPE CURLS SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 20
  • REST x 1 MIN BEFORE GOING ON TO NEXT EXERCISE ONLY AFTER ALL 6 SETS ARE COMPLETE)

EXERCISE 9
HAMMER DB CURLS WITH WRIST TWIST AT TOP THEN SUPER SET TO HAMMER CURLS W/O TWIST THEN SUPER SET WITH EXERCISE 10
  • SETS x 3
  • REPS x 10/10, 8/8, 6/6
  • REST x NONE

EXERCISE 10
KNEELING DB TRICEP EXTENSION ALTERNATING WITH EXERCISE 11 TWO TIMES
  • SETS x 3
  • REPS x 12/12, 10/10, 8/8
  • REST x NONE

EXERCISE 11
CLOSE GRIP PUSH UPS BACK TO EXERCISE 10 FOR ONE MORE SET
  • SETS x 3
  • REPS x 12
  • REST x 90 SEC

EXERCISE 12
SINGLE ARM DB BEHIND BACK WRIST CURLS
  • SETS x 3
  • REPS x 20, 15,10
  • 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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    HOW IT WORKS

    Welcome to Season 7 of The Ultimate Training Day!

    This is where you will find my most recent 30 day full body workout program!

    Use and repeat these workouts for 30 days trying to improve each week.  On the first of each month the next volume in this season will start and these routines will be replaced by all NEW workouts!

    No matter if your goal is to be shredded or build size and strength these routines will cover all basis and keep you accountable to getting results!

    You can also make new friends and interact with other Natty Nation members by using the comment feature to leave your comments for everyone to see on each workout thread. 

    The options are endless so leave your mark.

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