THURSDAY | 11-20-25 | BIS, TRIS, & FOREARMS

BICEPS
TRICEPS
FOREARMS

1. STANDING ONE ARM DB PREACHER CURL
use a standing preacher bench or an adjustable bench in non equipped gym. simply
use a 55 degree incline. db stays in supinated position and you want to bias the stretch position.
do both sides.
3 sets : 15-10-6 +single dropset to task failure
*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 + single dropset to task failure

( should be able to set these both up together )

2. SINGLE ARM CABLE HIGH TO LOW BAYESIAN CURL
cable in high position with d handle attached. i kneel facing away from cable
which pulls arm behind you – and this mechanically biases the biceps long head
to be taxed. stay in supinated position and do both sides.
3 sets : 15-12-8 + single dropset to task failure
*prog overload each set in succession

superset with

2 DB OVERHEAD TRI EXTENSION
done from standing position with dbs behind the head. extend to full overhead
position every rep until task failure.
3 sets : 15-10-8 + single dropset to task failure
*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