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.

1. SEATED ONE ARM DB HAMMER CURL
Contextual Cues:   Bench set at 60 degrees.
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

SEATED DB OVERHEAD TRI EXTENSION
Contextual Cues:   Seated upright at 90 degrees. Db’s held 
overhead and behind the head. Stretch mediated bias.
Extend up overhead to full elbow extension.
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.

2. STANDING CABLE CURL
Contextual Cues:   Supinated grip position at shoulder width
facing cable trainer. Elbows stay slightly in front of you.
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

superset with

BENT OVER CABLE KICKBACK
Contextual Cues:   Cable set to low position with no attachments.
Grab cable at ball stop and pull upper arm parallel to floor.
While isometrically holding that position, extend at the elbow.
Emphasis on full extension.
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

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

– 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

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.