SUNDAY | 9-21-25 | BIS, TRIS, & FOREARMS

BICEPS
TRICEPS
FOREARMS

1. INCLINE BACK SUPPORTED DB CURL
bench set at 30 degree incline and back supported. wrists stay
in supinated position.
3 sets : 15-10-6 + drop 6
*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 : 15-10-6 + drop 6

( should be able to set these both up together )

2. EZ BAR PREACHER CURL
shoulder width supinated grip position. focus on full negative ROM.
3 sets : 15-12-8 + drop 6
*prog overload each set in succession

superset with

DB SKULL CRUSHER
dbs in neutral position. lower dbs so heads hit on shoulders for a sharper
elbow flexion.
3 sets : 15-10-8 + 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