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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:  ULTIMATE TRAINING DAY - MARCH
MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  11
SCHEDULE:  COMPLETE EVERY FRIDAY

EXERCISE 1
CABLE CURLS (USE TWO CABLE PULLEYS AT CHEST HEIGHT. FACE CABLES AND GRAB ONE HANDLE IN EACH HAND AND PROCEED TO CURL TOWARDS FACE.)
  • SETS x 1
  • REPS x 30/25/20/15/10 DO ALL REPS IN ROW WITH 15 SEC REST BETWEEN
  • REST x 15 SEC

EXERCISE 2
KNEELING X-UP TRICEP PUSH DOWNS (KNEEL FACING TWO PULLEYS ABOVE HEAD.  GRAB THE OPPOSITE PULLEY WITH OPPOSITE HAND AND X THEM, PROCEED TO PUSH DOWN TOWARDS FLOOR)
  • SETS x 1
  • REPS x 30/25/20/15/10 DO ALL REPS IN ROW WITH 15 SEC REST BETWEEN
  • REST x 15 SEC

EXERCISE 3
SEATED ALTERNATING DB CURLS SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 24, 20, 16
  • REST x NONE

EXERCISE 4
STRAIGHT BAR OVER HAND CURLS SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 12, 10, 8
  • REST x NONE

EXERCISE 5
DB CLOSE GRIP PRESS SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 20
  • REST x NONE

EXERCISE 6
STRAIGHT BAR SKULL CRUSHERS (USE SAME WEIGHT/BAR FROM EXERCISE 4)
  • SETS x 3
  • REPS x 12,10, 8
  • REST x 150 SEC

EXERCISE 7
CABLE ROPE TRICEP PUSH DOWNS WITH DROP SET (FIRST SET IS DOUBLE ARM, DROP SET IS SINGLE ARM) SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 12/12.  10/10.  8/8
  • REST x NONE

EXERCISE 8
CABLE ROPE CURLS WITH DROP SET (FIRST SET IS DOUBLE ARM, DROP SET IS SINGLE ARM)
  • SETS x 3
  • REPS x 12/12, 10/10, 8/8
  • REST x 90 SEC

EXERCISE 9
STRAIGHT BAR CURLS (FIRST HALF OF REPS IS OVERHAND, SECOND HALF OF REPS IN UNDERHAND) SUPER SET WITH EXERCISE 10
  • SETS x 3
  • REPS x 15/15
  • REST x NONE

EXERCISE 10
STRAIGHT BAR SKULL CRUSHERS (SAME WEIGHT FROM EXERCISE 9, FIRST HALF OF REPS IS REVERSE GRIP, SECOND HALF OF REPS IS OVER HAND) SUPER SET WITH EXERCISE 11
  • SETS x 3
  • REPS x 15/15
  • REST x NONE

EXERCISE 11
SEATED BEHIND BACK STRAIGHT BAR WRIST CURLS 
  • SETS x 3
  • REPS x 30
  • REST x 60 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
  • NATTY NATION APPAREL
  • Fit Creator
  • Services
    • Fit Playbook
    • Other
    • Coupons / Discounts
  • About
    • 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