07
08
2023

7.13.23 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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1. STANDING ONE ARM CABLE
PRONATED CURL CROSS BODY
overhand grip reverse curl using a
d grip handle. curl in a cross body motion.
3 sets : 15-10-8

superset with

CABLE ONE ARM OVERHEAD KATANA
TRI EXTENSION
no attachment with cable behind the head and arm
extending full overhead.
3 sets : 15-10-8
*prog overload each set in succession

2. CABLE PREACHER CURL
if you can drag a preacher bench to the cable
this one is great. use a w bar or a straight bar with
shoulder width grip position.
3 sets : 10-10-10
*prog overload each set in succession

superset with

TRICEP BENCH DIPS
hands on bench behind you with
just outside shoulder width position. feet
elevated on another bench or box at roughly
the same height.
3 sets : 0-1 RIR ( add loading if you can do more than 12 reps per set )
*prog overload each set in succession
* note : i use a matador dip rack attachment to
gain a neutral grip position and elevated foot position
just as don with bench version.

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 : 15-15-15

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 : 15-15-15

4. CABLE ULNAR DEVIATION
high cable with grip just on cable with no
attachments. this one is a wrist articulation with
pinky side of hand towards outside of forearm.
3 sets : 15-15-15

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