FRIDAY | 8-22-25 | 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

INCLINE BACK SUPPORTED POLIQUIN PRESSDOWN
cable set to higher position and bench set to 45 degrees.
back supported with ladder strap attachment.  kind of a skull crusher and
pressdown hybrid into full elbow extension.
*prog overload each set in succession.
3 sets : 15-10-8 + drop 8

2. HIGH TO LOW BAYESIAN CURL
cable set to high position with ladder strap. curl is from behind your body
with a supinated grip on the strap handles at the longest loops. do this from a
kneeling position facing away from the cable.
3 sets : 15-12-10 + drop 6
*prog overload each set in succession

superset with

CLOSE GRIP BB BENCH PRESS
shoulder width pronated grip position
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