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ULTIMATE TRAINING DAY

"summer SHRED 2.0"
- YOUR DAILY DOSE OF WEIGHT TRAINING -

UTD - ARMS

11/1/2020

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PROGRAM:  SUMMER SHRED 2.0 - AUGUST
MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  12
SCHEDULE:  COMPLETE EVERY FRIDAY
SUMMER SHRED CHALLENGE: 
**COMPLETE 5 BEHIND HEAD TRICEP EXTENSIONS + 5 OVER HAND CURLS AFTER EACH SET **


EXERCISE 1
PREACHER CURL MACHINE  WITH DROP SET (DROP SET IS SINGLE ARM) THEN SUPER SET WITH EXERCISE 2
  • SETS x 4
  • REPS x 12/24, 10/20, 8/16, 30 (LAST SET IS DOUBLE ARM)
  • REST x NONE

EXERCISE 2
BODY WEIGHT STANDING SKULL CRUSHERS (LEAN AGAINST MACHINE)
  • SETS x 4
  • REPS x 50
  • REST x 90 SEC

EXERCISE 3
TRICEP PUSH DOWNS WITH V-BAR THEN SUPER SET WITH EXERCISE 4
  • SETS x 5
  • REPS x 20,15,10 (HEAVY)
  • REST x NONE

EXERCISE 4
BENT OVER STRAIGHT BAR TRICEP KICK BACKS (BEND OVER, HOLD STRAIGHT BAR BEHIND YOUR LEGS AND DO KICK BACKS) THEN SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 20,15,10
  • REST x NONE

EXERCISE 5
SEATED STRAIGHT BAR CURLS THEN SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 16,14,12
  • REST x NONE

EXERCISE 6
CABLE CONCENTRATION CURLS (SQUAT DOWN, ELBOWS IN TACT WITH KNEES, CURL TOWARDS FOREHEAD) THEN SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 7
DB WRIST TWISTS
  • SETS x 3
  • REPS x 20
  • REST x 120 SEC

EXERCISE 8
ALTERNATING DB HAMMER CURLS SUPER SET WITH EXERCISE 9
  • SETS x 3
  • REPS x 16, 14, 12 EACH ARM
  • REST x NONE

EXERCISE 9
SINGLE ARM CABLE CURLS (USE STRAIGHT BAR ATTACHMENT, HOLD PERPENDICULAR WITH FLOOR WITH HAMMER GRIP AND CURL) THEN SUPER SET WITH EXERCISE 10
  • SETS x 3
  • REPS x 20 EACH ARM
  • REST x NONE

EXERCISE 10
SEATED DIP MACHINE THEN SUPER SET WITH EXERCISE 11
  • SETS x 3
  • REPS x 12
  • REST x NONE

EXERCISE 11
SINGLE ARM TRICEP PUSH DOWNS(USE STRAIGHT BAR ATTACHMENT, HOLD PERPENDICULAR WITH FLOOR WITH HAMMER GRIP AND DO PUSH DOWNS) THEN SUPER SET WITH EXERCISE 12
  • SETS x 3
  • REPS x 20 EACH ARM
  • REST x NONE

EXERCISE 12
BEHIND BACK STRAIGHT BAR WRIST CURLS WITH DROP SET
  • SETS x 3
  • REPS x 30/30
  • REST x 120 SEC

HOWS THE WORKOUTS GOING!? 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!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

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    HOW IT WORKS

    Welcome to The Ultimate Training Day!

    This is where you will find the newest full body weight training workouts!

    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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  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
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  • Fit Creator
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    • Fit Playbook
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    • Coupons / Discounts
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    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
      • Geneticwar.com Interview
    • News-Feed >
      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links
  • Admin