1/27/25 | ARM DAY

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
ELBOW FLEXION

1. INCLINE CHEST SUPPORTED DB SPIDER CURL
bench set to 45 degree incline with db’s helf in supinated position.
elbows more forward on these.
3 sets : 10-10-8
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
ELBOW EXTENSION

SEATED DB OVERHEAD TRI EXTENSION
db held behind the head and extended up into the overhead
position. emphasize the bottom stretch position.
*prog overload each set in succession
3 sets : 10-10-8

2. STANDING CABLE BAYESIAN CURL
cable set to low position with d handle, you’ll walk out from cable
to encourage a more back elbow position to bias the long head. do both sides.
3 sets : 15-12-10
*prog overload each set in succession

superset with

STRAIGHT BAR TRICEPS PRESSDOWN
just inside shoulder width pronated grip
3 sets : 20-12-10
*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