9/22/24 : ARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
ELBOW FLEXION

1. BICEP BLASTER EZ BAR CURL
supinated grip position shoulder width
3 sets : 15-10-8 + rest pause 2-3 on last set
*prog overload each set in succession
* if no bicep blaster use preacher style position

superset with

MEAT AND POTATOES LIFT
ELBOW EXTENSION

CLOSE GRIP CHEST PRESS
just outside shoulder with pronated grip using machine,
smith machine, or free weight.
3 sets : 15-10-8 + rest pause 2-3 on last set
*prog overload each set in succession

2. IHIGH BENCH BACK SUPPORTED
DB HAMMER CURL
back supported on high flat bench position so arms can fully
hang. dbs in hammer position. let shoulders lay back as far as you can.
3 sets : 10 to 12
*prog overload each set in succession

superset with

OVER THE SHOULDER STANDING CABLE
TRICEP EXTENSION
cable set to just over shoulder height with no attachment. stand facing
away from cable and extend from over the shoulder. do both sides.
3 sets : 12 to 15
*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