05
12
2023

5.19.23 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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1. STANDING EZ BAR BICEP BLASTER CURL
use grip widths as follows each set
set 1 : shoulder width pronated grip
set 2 : inside shoulder width supinated grip
set 3 : outside shoulder width supinated grip
3 sets : 10 to 12

superset with

SEATED EZ BAR FRENCH PRESS
seated position with inside shoulder width
pronated grip on bar.
3 sets : 10 to 12
*prog overload each set in succession

2. SEATED ONE ARM DB CURL
keep supinated position throughout the
entire rep. do one side fully and then the other.
3 sets : 15-10-8

superset with

LYING DB SKULL CRUSHERS
dbs in neutral position, but as you squeeze into the
top, roll them over into pronated position.
3 sets : 15-10-8

3. STANDING CABLE D GRIP WRIST CURL
set cable at standing elbow height and stand
sideways to cable to tension forearm flexion
on a horizontal plane of motion. kinda gonna
feel like arm wrestling minus the shoulder use.
forearm flexion towards the body.
3 sets : 15 to 20

compound set with

STANDING CABLE D GRIP WRIST EXTENSION
this is the exact reverse of the flexion and focuses
on the extension of the forearms. wrist extension
away from the body on a horizontal plane.
3 sets : 15 to 20

4. SINGLE DB SUPPORTED HAMMER
FOREARM EXTENSION
kneeling with forearms supported on flat bench with hands
clasped in thumbs up position. articulate wrists
up and down.
2 sets : 15 to 20

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