BICEPS
TRICEPS
FOREARMS

Physiological Intent

This session is built to comprehensively fatigue the elbow flexors, elbow extensors,
and forearm musculature through high-tension isolation work while preserving
joint integrity and movement precision. The alternating biceps–triceps supersets
create localized metabolic stress and repeated antagonist cycling, which drives blood
flow into the elbow complex while limiting systemic fatigue. Exercise selection emphasizes
long-muscle-length loading (preacher curls, skull crushers) and strict joint isolation to
maximize mechanical tension in the target tissues without compensatory shoulder or
torso involvement. The descending rep schemes with drop sets extend time under tension
and ensure full fiber recruitment as fatigue accumulates. The latter portion of the session
shifts toward forearm extensors, flexors, and wrist stabilizers through compound forearm
work and deviation patterns, reinforcing grip integrity and elbow resilience. Overall, the
physiological aim is hypertrophy and connective tissue robustness across the entire elbow–forearm
complex while improving joint balance between the constant flexion
demands of gripping and the often-neglected extensor and deviation musculature.

1. SEATED ONE ARM DB HAMMER CURL
Contextual Cues:   Sit tall with shoulder blades slightly retracted and ribs stacked over pelvis.
Neutral grip position throughout the rep.
Let the arm hang straight to get a full distal biceps stretch. Do not swing or shift torso.
Elbow stays slightly in front of the body.
Squeeze hard at peak contraction.
Sets / Reps:   3 sets : 15-10-6 + single dropset to task failure
Tempo:   3-1-2 (controlled eccentric, hard squeeze)
Progressive Overload Directive:   Increase load each set in succession only if supination stays aggressive and the
torso does not assist the lift. No cheating the bottom stretch.

superset with

LONG ROPE TRICEPS PRESSDOWN
Contextual Cues:   Cable set high. Use a 27-inch rope ( long rope ) or ladder strap. Start with elbows pinned slightly in front of torso.
Drive hands down and separate rope at full extension. Think “spread and lock.”
Avoid shoulder rolling or leaning over the stack.
Control the negative — don’t let the stack slam.
Sets / Reps:   3 sets : 15-10-6 + single dropset to task failure
Tempo:   2-1-2 (hard lockout, controlled return)
Progressive Overload Directive:   Increase load each set only if elbows stay fixed and extension
is achieved by elbow movement — not torso lean or lat engagement.

2. ONE ARM DB PREACHER CURL
Contextual Cues:   Supinated grip position on 55 degree preacher pad. Stack joints in the arm
for a good line. Stretch biased full negatives. Train both sides.
Shoulder stays quiet — no shrugging or rotation. Emphasize peak contraction with full supination at the top.
Let the arm open fully on the eccentric to stretch the biceps under tension.
Sets / Reps:   3 sets : 15-12-8 + single dropset to task failure
Tempo:   3-1-2 (slow open, squeeze hard)
Progressive Overload Directive:   Increase load only if elbow position remains stable and the curl path stays clean toward the ear — not drifting forward.

superset with

DB SKULL CRUSHER
Contextual Cues:   Shoulder-width neutral grip. Arms start vertical. Break only at the elbows.
Lower toward upper forehead or slightly behind crown to increase long-head stretch.
Keep upper arms fixed — do not let elbows flare excessively. Lock out hard without hyperextending shoulders.
Sets / Reps:   3 sets : 15-10-8 + single dropset to task failure
Tempo:   3-0-2 (controlled descent, strong extension)
Progressive Overload Directive:   Increase load only if upper arm angle stays consistent and tension remains in triceps — not anterior shoulder.

3. BANDED DB WRIST SUPINATION
Contextual Cues:   DB is held by a band looped around the  head and suspended.
Keep the forearm planted and locked in place, rotating from a
neutral grip by turning the pinky upward as if turning a knob. Movement should
come strictly from the wrist and forearm, not the elbow or shoulder. Maintain
constant band tension, control the return into pronation, and avoid
any bouncing or loss of alignment.
Finish each rep with a brief, hard squeeze at full supination.
Sets / Reps:   3 sets : 15 to 20
Tempo:   2-1-2 (controlled articulation)
Progressive Overload Directive:   Increase load only if movement remains strict at the wrist and forearm stays planted to bench.

– CS ( compound set with )

BANDED DB PRONATION
Contextual Cues:   DB is held by a band looped around the  head and suspended.
Keep the forearm planted and stable, starting from
a neutral grip and rotating the thumb downward as if turning a knob.
Movement should come strictly from the wrist and forearm, not the elbow or
shoulder. Maintain constant band tension, control the return into supination,
and avoid any shifting or wrist collapse. Finish each rep with a
deliberate squeeze at full pronation while keeping tension in the forearm flexors.
Sets / Reps:   3 sets : 15 to 20
Tempo:   2-1-2 (deliberate squeeze)
Progressive Overload Directive:   Increase load only if wrist flexion remains isolated and tension stays in forearm flexors.

4. PVC PIPE RADIAL & ULNAR DEVIATION ( C/S)
EXTENSOR BANDS
Contextual Cues:   Grip pipe near end to adjust leverage. Forearm supported. Move wrist side-to-side — thumb
toward forearm (radial deviation), pinky toward forearm (ulnar deviation). Slow and controlled.
No elbow drift. Keep motion small and precise.
Sets / Reps:   2 sets : 10-10 (both directions)
Tempo:   2-1-2 (strict articulation)
Progressive Overload Directive:   Increase leverage distance only if wrist remains stable and movement
stays isolated without forearm lifting.

– CS ( compound set with )

EXTENSOR BANDS
Contextual Cues:   Place bands around fingers. Fully open hand against resistance, spreading fingers wide.
Control return — don’t let bands snap fingers closed. This opposes constant flexion bias from gripping.
Sets / Reps:   2 sets : 12-15
Tempo:   2-1-2 (spread and control)
Progressive Overload Directive:   Increase band resistance only if fingers fully extend and control is
maintained through full range.