10.20.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. SLIGHTLY LAYING BACK BB CURL
shoulder width supinated grip and in standing
position…but laying back against a preacher bench
or an adj bench at 70 degrees or so.
3 sets : 10-10-8 + rest pause failure
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

STANDING EZ BAR FRENCH PRESS
just inside shoulder width pronated grip pressing
overhead using elbow flexion. ( tricep extension )
3 sets : 10-10-8 + rest pause failure
*prog overload each set in succession

2. INCLINE CHEST SUPPORTED DB
PRONATED CROSS BODY SPIDER CURL
pronated grip on db curling across the body from a chest
supported position on adj bench set at 45 degrees.
3 sets : 15-12-10
*prog overload each set in succession

superset with

CABLE OVER THE SHOULDER TRI
EXTENSION
use 2 long bands ( medium tension ) hooked to
high cable position. bands come over the shoulders
to your grip allowing you to train extension here
like a skull crusher type variation.
3 sets : 15-12-10

3. STANDING CABLE WRIST CURL 
d grip handle on low cable. pull to a 90 degree bicep curl
position and hold there while performing wrist flexion.
3 sets : 15-15-15

compound set with

STANDING WRIST EXTENSION 
this is the exact reverse of the wrist curl flexion and focuses
on the extension of the forearms. same exact setup with pronated
grip
3 sets : 15-15-15

4. PVC PIPE RADIAL & ULNAR DEVIATION
wrist articulation of thumb side of hand to inside of
wrist. grab pipe to one end as far as needed to make
loading appropriate for you. then do pinky side of hand to
outside of wrist also for the rx reps
2 sets : 10-10 ( in both positions )