10/6/24 | ARMS
ARMS
BICEPS | TRICEPS | FOREARMS
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MEAT AND POTATOES LIFT
ELBOW FLEXION
1. SEATED INCLINE DB COMMORFORD CURL
bench set to 60 degree incline and seated. supinated grip with shoulders externally
rotated. this will put the curl more out to the sides and expose the short head of
the biceps.
3 sets : 15-10-8 + partial rep failure
*prog overload each set in succession
superset with
MEAT AND POTATOES LIFT
ELBOW EXTENSION
CABLE OVERHEAD TRI EXTENSION
done with ladder strap on low cable setting. arms behind the head and
extended overhead to full extension across the elbows. ladder strap allows a natural
position with wrists being over shoulders instead of cramped like a short rope
attachment allows. just need to be able to widen out as you extend.
3 sets : 15-10-8 + partial rep failure
*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 : 12-10-8
*prog overload each set in succession
superset with
ONE ARM CABLE CROSS BODY EXTENSION
cable set to just over shoulder height with no attachment. stand side
profile to cable with far side being trained. arm will come down and across body
from the cable column and into extension across the elbow. do both sides.
3 sets : 15-12-10
*prog overload each set in succession
3. DB WRIST EXTENSION (C/S )
DB WRIST FLEXION
bench supported on inside of forearm pulling upwards into
wrist extension. do both sides. | bench supported on back side of forearm pulling upwards into
wrist flexion. 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