5.1.24 | ARMS : BICEPS * TRICEPS * FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
ELBOW FLEXION
6 WEEK PROGRESSION

PRE EXHAUST/BLOOD WORK :
STANDING BB CURL
do one set outside shoulder width and one
inside shoulder width grip.
2 sets : 12 to 15

1. STANDING BB CURL
supinated grip position shoulder width
3 sets : 10-8-6
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
ELBOW EXTENSION
6 WEEK PROGRESSION

PRE EXHAUST/BLOOD WORK :
BEHIND THE HEAD EZ BAR SKULLCRUSHER
do one set elbows flared out and one elbows tucked in with
grip shoulder width
2 sets : 12 to 15

TRICEP DIP
neutral drip grip with more vertical torso position.
2 sets : 10-8-6
*prog overload each set in succession

2. STANDING CROSS BODY DB CURL
keep supinated grip position for direct long head bias
3 sets : 15-12-8
*prog overload each set in succession

superset with

STANDING CABLES CROSSED OVERHEAD
KATANA EXTENSION
cables set at stomach height in standing position and crossed
with no attachments. bring cables up behind the head and
stand centered in cable trainer. extend arms out and overhead
across the elbow. ( think of this like drawing swords off your back )
3 sets : 15-12-8
*prog overload each set in succession

3. SEATED ROPE WRIST PRONATION (C/S )
SEATED ROPE WRIST SUPINATION
cable set to your seated position with rope attachment.
hand turns over towards you for pronation and away from
you in supination. do both sides.
3 sets : 12 to 15 | 12 to 15
*prog overload each set in succession

4. PVC PIPE RADIAL & ULNAR DEVIATION ( C/S)
EXTENSOR BANDS
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. | this one is done with
finger extensor bands to oppose typical grip flexion and strengthen
hand/grip strength. also helps with
2 sets : 10-10 ( in both positions ) | 12 to 15