6.21.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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1. ONE ARM DB PREACHER CURL
FROM THE 90 DEGREE SIDE
supinated grip position
3 sets : 12-10-8

superset with

STANDING ONE DB OVERHEAD TRI EXTENSION
palms up to db behind the head
3 sets : 12-10-8
*prog overload each set in succession

2. SEATED BEHIND THE BACK CABLE CURL
use cable trainer with d grip handles & supinated grip.
pulley set low and allow the cables to pull your
shoulders/arms back which will put a hard stretch on
the long head. keep elbow fixed and curl against that.
3 sets : 12-10-8
*prog overload each set in succession

superset with

2 BENCH TRICEP DIPS
( need 2 benches or 2 plyo boxes same height
set benches in a v position which allows an inward
angle of hand placement on each bench. elevated heels on
another box surface of similar height. then run the bench dip.
3 sets : 0-1 RIR
*prog overload each set in succession

3. INCLINE SUPPORTED CABLE WRIST CURL
arm rested upslope on an inclined bench with d grip handle
attached to low cable. this will be like a preacher curl for your
forearms. set bench angle at 30 to 45 degrees.
3 sets : 15 to 20

compound set with

INCLINE SUPPORTED CABLE WRIST CURL
this is the exact reverse of the wrist curl flexion and focuses
on the extension of the forearms. wrist extension
away from the body on a horizontal plane. same setup with
palm down instead of up.
3 sets : 15 to 20

4. CABLE ULNAR DEVIATION
low cable with no attachments and pronated grip.
elbow rested on flat bench and facing away from cable. this will
tension and load ulnar deviation which is pinky towards wrist
motion.
*Ulnar deviation, or ulnar drift, is when the joints in the wrist
and hand shift so that the fingers bend toward the ulna bone on
the outside of the forearm.
3 sets : 15 to 20