8.4.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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1. INCLINE CHEST SUPPORTED
ONE ARM DB SPIDER CURL
set incline to 30 degrees and use a supinated grip position
3 sets : 15-10-8
*prog overload each set in succession

superset with

SEATED ONE DB OVERHEAD TRI EXTENSION
hands clasped on one db and held behind the head. train full
extension and partials if needed for rx.
3 sets : 15-10-8
*prog overload each set in succession

2. ONE ARM DB PREACHER CURL IN PRONATED
POSITION OFF 90 DEGREE SIDE OF BENCH.
use 90 degree bench angle side and a overhand pronated grip.
will have to go kinda cross body to make any orthopedic sense.
3 sets : 10 to 15
*prog overload each set in succession

superset with

BENT OVER DB KICKBACK
fully bent over with upper arm parallel to the floor. full
extensions across the elbow joint.
3 sets : 10-10-10

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 WRIST EXTENSION 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. BAND ULNAR DEVIATION
high band tension origination point  a wrist articulation of
pinky side of hand towards outside of forearm.
3 sets : 15-15-15