06
26
2023

7.2.23 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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1. ONE ARM DB CURL PREACHER STYLE
OFF 60 DEGREE INCLINE BENCH
set bench to 60 degrees and use the slope
as a preacher brace. supinated grip and make
sure to externally rotate the shoulder slightly
to bias the short head.
3 sets : 15-10-8

superset with

STANDING ONE DB OVERHEAD TRI EXTENSION
palms up to db behind the head
3 sets : 15-10-8
*prog overload each set in succession

2. PRONATED ONE ARM DB
CONCENTRATION BRACHIALIS CURL

seated using leg as a preacher support with a  pronated . make sure
to internally rotate your shoulder when you curl ( this
means shoulder inward to bias the brachialis )
3 sets : 15-12-10
*prog overload each set in succession

superset with

LONG ROPE TRICEP PRESSDOWN
use a super long rope attachment ( which your gym
won’t likely have or be an asshole and use 2 ropes. or go to
the hardware store and but some rope to make your own
for a few bucks.
3 sets :15-12-10
*prog overload each set in succession

 

3.STANDING CABLE WRIST CURL ON 
LATERAL PLANE
set cable to elbow height in standing position and
d grip handle. stand perpendicular to the cable and
do a forearm curl.
3 sets : 15 to 20

compound set with

STANDING CABLE EXT. CURL ON 
LATERAL PLANE
this is the exact reverse of the wrist curl flexion and focuses
on the extension of the forearms.
3 sets : 15 to 20

4. DB RADIAL DEVIATION
pronated grip on small db head or use a pipe/light bar.
pronated grip with thumb side of hand pulling towards inside
of wrist.
3 sets : 15 to 20

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