08
21
2023

8.26.23 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. ONE ARM DB PREACHER CURL
supinated grip position
3 sets : 10-10-10 + drop 5
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

SEATED ONE DB OVERHEAD TRI EXTENSION
db held with hands clasped together. get a deep stretch in
the bottom behind your head and full elbow extension
3 sets : 10-10-10 + drop 5
*prog overload each set in succession

2. CROSS BODY ONE ARM PRONATED CURL
cross body db curl in pronated position
3 sets : 10 to 15
*prog overload each set in succession

superset with

REVERSE GRIP TRI PRESSDOWN
outside shoulder width supinated grip
3 sets : 20-20-20

 

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. CABLE RADIAL DEVIATION
high band tension origination point  a wrist articulation of
thumb side of hand to inside of wrist.
3 sets : 15-15-15

 

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