08
09
2023

8.15.23 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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1. STANDING CABLE CURL
a tad outside shoulder width supinated grip
3 sets : 15-10-8
*prog overload each set in succession

superset with

STANDING ONE ARM CABLE KATANA
TRICEP EXTENSION OVERHEAD
cable set at hip height and no attachments. this will
be an L position tricep extension from behind the head.
3 sets : 15-10-8
*prog overload each set in succession

2. INCLINE DB CURL FROM HAMMER POSITION TO
ZOTTMAN ( PRONATED ) NEGATIVE
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 UNILATERAL CABLE KICKBACK
fully bent over with upper arm parallel to the floor. full
extensions across the elbow joint. cable set low with no
attachments.
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

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