12.13.23 : 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
and using the 55 degree side of preacher bench.
3 sets : 12-10-8 + drop 4
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

DIPS
emphasize full extension in the top flexing
the triceps every rep.
3 sets : 15-12-10 + rest pause 4
*prog overload each set in succession

2. PRONATED GRIP DB CONCENTRATION CURL
reverse grip concentration curl with pronated position instead
of standard supinated grip
3 sets : 15-15-15
*prog overload each set in succession

superset with

SINGLE ARM CABLE ROPE PRESSDOWN
use max range of motion with good stretch and full
extension contractions. rope gains you a neutral grip position.
3 sets : 15-15-15
*prog overload each set in succession

3. CABLE D GRIP LATERAL WRIST CURL
cable set to elbow height in standing position with supinated
grip. this wrist flexion is done almost like arm wrestling like
position but horizontally with forearm parallel to floor.
3 sets : 20-15-12

compound set with

CABLE D GRIP LATERAL WRIST EXTENSION
cable set to elbow height in standing position with pronated
grip. this wrist extension is done exactly opposite of wrist curl
with forearm parallel to floor.
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 )