5.30.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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1. ONE ARM DB PREACHER CURL
3 sets : 12-10-8

superset with

SEATED ONE ARM DB TRI EXTENSION
FROM BEHIND THE HEAD
seated position with db raised behind the head
3 sets : 12-10-8
*prog overload each set in succession

2. INCLINE DB CURL
set incline to 45 degrees and use a supinated grip
3 sets : 10-10-10
*prog overload each set in succession

superset with

LYING EZ BAR SKULL CRUSHERS
shoulder width pronated grip. bring the negatives to
your shoulder cabs instead of to the forehead.
3 sets : 10-10-10
*prog overload each set in succession

3. STANDING CABLE D GRIP WRIST CURL
set cable at standing elbow height and stand
sideways to cable to tension forearm flexion
on a horizontal plane of motion. kinda gonna
feel like arm wrestling minus the shoulder use.
forearm flexion towards the body.
3 sets : 15 to 20

compound set with

STANDING CABLE D GRIP WRIST EXTENSION
this is the exact reverse of the flexion and focuses
on the extension of the forearms. wrist extension
away from the body on a horizontal plane.
3 sets : 15 to 20

4. SINGLE DB SUPPORTED HAMMER
FOREARM EXTENSION
kneeling with forearms supported on flat bench with hands
clasped in thumbs up position. articulate wrists
up and down.
3 sets : 15 to 20