UTD - ARMS

PROGRAM:  SUMMER SHRED 2.0 - NOVEMBER
MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  9
SCHEDULE:  COMPLETE EVERY FRIDAY

EXERCISE 1
CABLE CURLS (FACING PULLEY AT WAIST HEIGHT) THEN DROP SET TO BAND CURLS THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 30/30, 25/30, 20/30 (2 SEC SQUEEZE EVERY 2 REPS ON DROP)
• REST x NONE

EXERCISE 2
KNEELING BEHIND HEAD TRICEP CABLE EXTENSIONS (PULLEY AT WAIST HEIGHT) DROP SET TO BANDED TRICEP EXTENTIONS

• SETS x 3
• REPS x 30/30, 25/30, 20/30 (2 SEC SQUEEZE EVERY 2 REPS ON DROP)
• REST x 90 SEC
  

EXERCISE 3
TRICEP PUSH DOWNS (V-BAR) SUPER SET WITH EXERCISE 4

• SETS x 4
  
• REPS x 20
• REST x NONE

EXERCISE 4
CLOSE GRIP BENCH PRESS SUPER SET WITH EXERCISE 5

• SETS x 4
  
• REPS x 10, 8, 6, 4
  
• REST x 120 SEC
  

EXERCISE 5
SINGLE ARM CABLE PUSH DOWNS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 12 EACH ARM
  
• REST x NONE

EXERCISE 6
DB HAMMER CURLS SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 12 EACH ARM
  
• REST x NONE

EXERCISE 7
EZ BAR OVER CURLS SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 12
  
• REST x 120 SEC
  

EXERCISE 8
BEHIND BACK STRAIGHT BAR FOREARM CURLS

• SETS x 7
  
• REPS x 12
  
• REST x 15 SEC
  

EXERCISE 9
CABLE PUSH DOWNS, THEN CABLE CURLS, THEN DB WRIST TWISTS (HOLD ARM IN L POSITION AND ROTATE WRISTS)

• SETS x 1
  
• REPS x 100 OF EACH EXERCISE IN ROW
  
• REST x NONE

WANT A SHOUT OUT!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets to inspire others!

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