TUESDAY | 6-10-25 | ARMS SESSION

BICEPS
TRICEPS
FOREARMS

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1. STANDING SUPINATED DB CURL
dbs held supinated and elbows tight to sides with slight outward
motion to bias the short head,
do both sides.
3 sets : 15-10-8
*prog overload each set in succession

superset with

TRICEP DIP
keep a more vertical body position with a hand placement
that’s just behind you in nature.
*prog overload each set in succession with dip belt if applicable
3 sets : 15-10-8

2. CROSS BODY CABLE CURL
stand kinda sideways and curl across your body toward the
midline to internally rotate your shoulder and bias the long head.
supinated grip position with d handle attached to low cable. do both sides.
3 sets : 15-12-10
*prog overload each set in succession

superset with

NEUTRAL GRIP CABLE TRI PRESSDOWN
cable set high with ladder strap for shoulder width full
elbow extension.
3 sets : 15-12-10
*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
*muscle mechanic : strap & db pronation/supination

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