05
21
2023

5.30.23 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

——————————–

1. ONE ARM DB PREACHER CURL
3 sets : 12-10-8

superset with

SEATED ONE ARM DB TRI EXTENSION
FROM BEHIND THE HEAD

seated position with db raised behind the head
3 sets : 12-10-8
*prog overload each set in succession

2. INCLINE DB CURL
set incline to 45 degrees and use a supinated grip
3 sets : 10-10-10
*prog overload each set in succession

superset with

LYING EZ BAR SKULL CRUSHERS
shoulder width pronated grip. bring the negatives to
your shoulder cabs instead of to the forehead.
3 sets : 10-10-10
*prog overload each set in succession

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.
3 sets : 15 to 20

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven