MONDAY | 1-19-26 | BICEPS, TRICEPS, & FOREARMS

BICEPS
TRICEPS
FOREARMS

1. SEATED ONE ARM SUPINATED DB CURL
seated position with supinated grip
3  sets : 15-10-6 +single dropset to task failure
*prog overload each set in succession

superset with

LONG ROPE TRICEPS PRESSDOWN
cable set to high position with a 27 inch rope or ladder strap. train arms into
full  extension.
*prog overload each set in succession.
3 sets : 15-10-6 + single dropset to task failure

2.ONE ARM CABLE ARCHER CURL
cable in high position ( around head height to you in standing position ) d handle
attached. stand profile to cable and curl towards your ear basically. do both sides.
3 sets : 15-12-8 + single dropset to task failure
*prog overload each set in succession

superset with

EZ BAR SKULL CRUSHER
shoulder width pronated grip position with strict extension across the elbows
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