2-26-25 | ARMS SESSION

BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
ELBOW FLEXION

1. ONE ARM DB PREACHER CURL
upper arm stays fixed to pad. keep supinated position. do both sides.
3 sets : 10-10-8
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
ELBOW EXTENSION

NEUTRAL GRIP DB BENCH PRESS
dbs held in palms facing each other position, with elbows tucked
tight to sides.
*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

ONE ARM CABLE PRESSDOWN
standing position with no attachment on high cable position.
extend arm fully and flex triceps hard every rep. do both sides.
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