WEDNESDAY | 7-23-25 | ARMS SESSION

BICEPS
TRICEPS
FOREARMS

1. STANDING CABLE CURL
use w bar with just outside shoulder width grip. use full stretch position on
every rep.
3 sets : 15-10-8 + drop 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 _+ drop 8

2. HIGH BENCH DB CURL
use high bench flat position with supinated grip.
3 sets : 15-12-10 + drop 6
*prog overload each set in succession

superset with

DB JM PRESS
flat bench position with dbs in pronated press position. do this like a skull crusher,
but to upper chest for a sharper movement more like a press.
3 sets : 12-10-8 + drop 6
*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