WEDNESDAY | 3-12-25 | ARMS SESSION

BICEPS
TRICEPS
FOREARMS

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1. STANDING BB CURL
just outside shoulder width supinated grip. use a short bb if possible. elbows cued
slightly forward.
3 sets : 12-10-8
*prog overload each set in succession

superset with

DB SKULL CRUSHER
dbs held in palms facing each other position. lower weights sharply
across the elbow joint to bias triceps more.
*prog overload each set in succession
3 sets : 12-10-8

2. STANDING DB DRAG CURL
if you do unilaterally, it can be easier to feel this one out. elbows back
cue as you drag db upwards .
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.
i kinda extend across my body and notice how this hits the lateral
side of triceps well ( just figured this out ) . so towards the opposite hip as
the working arm/side.
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 : 125-12-10 | 15-12-10
*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