01
25
2024

NEW SPLIT | 1.26.24 | ARMS BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. STRAIGHT BAR PREACHER CURL
use 55 degree side of bench with shoulder width supinated grip.
keep wrists locked in neutral position.
3 sets : 12-10-8 + drop 4
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

2 DB STANDING BACK SUPPORTED
FRENCH PRESS
2 dbs held behind the head and extended overhead
to full extension
3 sets : 12-10-8 + drop 4
*prog overload each set in succession

2. STANDING DB CURL
supinated grip
3 sets : 10-10-10
*prog overload each set in succession

superset with

CLOSE GRIP BB BENCH PRESS
shoulder width pronated grip
3 sets : 10-10-10
*prog overload each set in succession

 

3. CABLE WRIST CURL (C/S)
CABLE WRIST EXTENSION
do both moves with shoulder width bar grip from adj cable.
use contextual cues as follows :

1st set of wrist extensions, no rest
1st set of wrist curls, no rest

Decrease weight
2nd set of wrist extensions, no rest
2nd set of wrist curls, no rest

Decrease weight
3rd set of wrist extensions, no rest
3rd set of wrist curls
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 )

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