11.22.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. DB PREACHER CURL
shoulder neutral meaning not internally or externally rotated
3 sets : 12-10-8 + drop 4
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

TRICEP BENCH DIPS
i like to use a rack dip attachment set to the
height of a flat bench and lay legs on the bench while
having a nice hand position on the dip handles. can use
a second bench also
3 sets : 15-12-10 + rest pause 4
*prog overload each set in succession

2. INCLINE CHEST SUPPORTED DB HAMMER SPIDER CURL
bench set to 45 degrees and chest supported. dbs held in hammer/neutral position
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession

superset with

ONE ARM DB KICKBACK
make sure upper arm is always parallel to floor or even elbow
higher than shoulder joint so the movement is actually targeting
elbow extension. pause on the positive contraction.
3 sets : 10-10-10
*prog overload each set in succession

3. STRAIGHT BAR BENCH SUPPORTED WRIST CURL
use flat bench for forearm support and just outside
shoulder width supinated grip
3 sets : 20-15-12

compound set with

STRAIGHT BAR BENCH SUPPORTED WRIST EXTENSION
identical to the curl but with wrist extension
3 sets : 20-15-12

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 )