9/8/24 | ARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
ELBOW FLEXION

1. SHORT BB PREACHER CURL
supinated grip position shoulder width
3 sets : 15-10-8
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
ELBOW EXTENSION

CLOSE GRIP DEFICIT PUSH UP ( BANDED )
done from slightly elevated hand position for bigger ROM with
elbows tucked tight to sides. band around your back if you need
extra resistance for rx.
3 sets : 15-10-8
*prog overload each set in succession
*add bands if you can do 12+ push ups easily

2. INCLINE BACK SUPPORTED DB CURL WITH
ROTATION AT TOP OF REPS
supinated grip with back supported position on 45 degree
incline position. keep elbows back. at peak of every rep, rotate wrists to over to
semi pronated position and back to supination.
3 sets : 10-10-10
*prog overload each set in succession

superset with

CABLE KICKBACK
cable set to low position with no attachments.
upper arm parallel to the floor
3 sets : 10-10-10
*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 : 15-15-15 | 15-15-15
*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