SATURDAY | 4-26-25 | ARMS SESSION

BICEPS
TRICEPS
FOREARMS

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1. HIGH INCLINE CHEST SUPPORTED DB CURL
bench incline set to 70 degrees and chest supported. db held
in supinated position. do one side fully and then the other ( not
alternating ) do both sides.
3 sets : 15-10-8
*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 : 15-10-8

2. HIGH FLAT BENCH DB CURL
high bench position to allow full arm suspension in hanging position.
let arms hang with shoulders back cue, which will help bias the long head.
hinge at the elbow, avoiding pulling from the shoulder. dbs held in
supinated position.
3 sets : 15-12-10
*prog overload each set in succession

superset with

LADDER STRAP/LONG ROPE CABLE PRESSDOWN
standing position with cable set in highest setting. long ropes or ladder strap
attachment to allow full extension of arms in shoulder width position. i like to pull
back after fully extending the arms to make the contractions hit harder.
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 : 15-12-10 | 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