12.3.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. DB 90 DEGREE PREACHER CURL
shoulder neutral meaning not internally or externally rotated
and using the 90 degree side of preacher bench.
3 sets : 12-10-8 + rest pause 3
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

SMITH MACHINE REVERSE GRIP
INCLINE BENCH PRESS
set incline to 45 degrees and use a just outside
shoulder width supinated press grip.
3 sets : 15-12-10 + rest pause 4
*prog overload each set in succession

2. STANDING DB HAMMER CURL
do one side full and then the other. db is held in neutral
position and curled from the elbow…not the shoulder.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession

superset with

ONE ARM CABLE 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 ( prob can’t use a full
45lb barbell on these )
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 )