MONDAY | 6-23-25 | ARMS SESSION

BICEPS
TRICEPS
FOREARMS

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1. ONE ARM DB PREACHER CURL
55 degree preacher supported. keep supinated wrist position.
do both sides.
3 sets : 15-10-8 + drop 6
*prog overload each set in succession

superset with

DB SKULL CRUSHER
done from flat bench with dbs in neutral position. lower
to shoulders then full elbow extension.
*prog overload each set in succession
3 sets : 15-10-8 + drop 6

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

ONE ARM CABLE KICKBACK
low cable position with no attachment. bent over position with
upper arm parallel to the floor. extend elbow to full tricep contraction.
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
*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