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ULTIMATE TRAINING DAY

"summer SHRED 3.0"
- YOUR DAILY DOSE OF WEIGHT TRAINING -

UTD - ARMS

11/1/2020

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PROGRAM:  SUMMER SHRED 2023 - OCTOBER
MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  8
SCHEDULE:  COMPLETE EVERY FRIDAY

SUMMER SHRED CHALLENGE:
COMPLETE LEG RAISES AFTER EACH SET

EXERCISE 1

STRAIGHT BAR TRICEP PUSH DOWNS SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 1 MIN, 1:30 MIN, 2 MIN
  • REST x NONE

EXERCISE 2
CABLE CURLS SUPER SET WITH EXERCISE 3
  • SETS x 3
  • REPS x 1 MIN, 1:30 MIN, 2 MIN
  • REST x NONE

EXERCISE 3
BEHIND BACK STRAIGHT BAR WRIST CURLS
  • SETS x 3
  • REPS x 1 MIN, 1:30 MIN, 2 MIN
  • REST x 30 SEC

EXERCISE 4
STRAIGHT BAR SKULL CRUSHER WITH DROP SET X 3 THEN SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 5/10/15
  • REST x NONE

EXERCISE 5
STRAIGHT BAR CURL WITH DROP SET X 3 (LAST DROP SET DO OVERHAND GRIP)
  • SETS x 12
  • REPS x 5/10/15
  • REST x 120 SEC

EXERCISE 6
PREACHER CURL MACHINE (3 SETS UNDERHAND, 4 SETS HAMMER GRIP)
  • SETS x 7
  • REPS x 12 (LAST 3 REPS PER SET ARE 3 SEC NEGATIVES)
  • REST x 15 SEC

EXERCISE 7
CABLE TRICEP PUSH DOWNS (3 SETS OVER HAND, 4 SETS UNDERHAND)
  • SETS x 7
  • REPS x 12 (LAST 3 REPS PER SET ARE 3 SEC NEGATIVES)
  • REST x 15 SEC

EXERCISE 8
INCLINE BENCH STRAIGHT BAR WRIST CURLS (HANG ARMS OVER INLCINE BENCH AND WRIST CURL UPWARDS)
  • SETS x 3
  • REPS x 30
  • REST x 60 SEC

WANT A SHOUT OUT!? Try this workout and make a post on how it went.  Tag me on Instagram @brockcunico in your post description or story and use tags below so I can see your progress and I will feature you on my social media outlets!
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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
  • Fit Creator
  • 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