SUNDAY | 5-11-25 | 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

LADDER STRAP OVERHEAD TRI EXTENSION
cable set so movement has full tension in the bottom ( not hitting
ball stop ) extend arms fully into overhead position with strap behind
you.
*prog overload each set in succession
3 sets : 15-10-8

2. ONE ARM CABLE BAYESIAN CURL
low cable position with d handle attached. walk fwd with
handle in supinated position to pull shoulder back. do both sides.
3 sets : 15-12-10
*prog overload each set in succession

superset with

DB SKULL CRUSHER
flat bench position with dbs in neutral ( palms facing each other )
lower across the elbows and extend. a sharper negative increases the
difficulty ( more elbow flexion stretch position )
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