UTD - ARMS

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!