06
05
2023

6.10.23 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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1. INCLINE CHEST SUPPORTED
DB SPIDER CURL
supinated grip position
3 sets : 12-10-8

superset with

STANDING EZ BAR FRECH PRESS
inside shoulder width pronated grip. extend arm overhead
from behind the head.
3 sets : 12-10-8
*prog overload each set in succession

2. SEATED BEHIND THE BACK CABLE CURL
use cable trainer with d grip handles & supinated grip.
pulley set low and allow the cables to pull your
shoulders/arms back which will put a hard stretch on
the long head. keep elbow fixed and curl against that.
3 sets : 12-10-8
*prog overload each set in succession

superset with

BENCH TRICEP DIPS
shoulder width pronated grip. bring the negatives to
your shoulder cabs instead of to the forehead.
3 sets : 0-1 RIR
*prog overload each set in succession

 

3. WEIGHT PLATE WRIST CURL
BENCH SUPPORTED
palms up to weight plate training
flexion of the wrist. ( bicep side of forearm )
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 CURL
kneeling with forearms supported on flat bench with hands
clasped in thumbs up position. articulate wrists
up and down.
3 sets : 15 to 20

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