12.24.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. CABLE W BAR PREACHER CURL
shoulder width supinated grip
3 sets : 20-12-8 + any RIR last set
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

DB BEHIND THE HEAD TRI EXTENSION
palms up to db held behind the head. train full range
negatives and full extension positives.
3 sets : 15-12-8
*prog overload each set in succession

2. DB HAMMER GRIP CONCENTRATION CURL
hammer grip concentration curl with pronated position use
leg or a 90 degree preacher bench for bracing.
3 sets : 15-12-10
*prog overload each set in succession

superset with

SINGLE ARM CABLE OVER THE SHOULDER
EXTENSION
cable set a bit above head height in standing position with
no attachments. cable come from over the shoulder for a tri
extension out in front of you.
3 sets : 15-12-10
*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 : 15-15-15

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 : 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 )