09
01
2023

9.6.23 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

——————————–

MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. SEATED ONE ARM DB 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 “

LYING DB SKULL CRUSHER
dbs in neutral position
3 sets : 10-10-10 + drop 5
*prog overload each set in succession

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

superset with

BENT OVER CABLE 2 ROPE KICKBACK
use two ropes with hooks pulled all the way to one
end to make the ropes full length ( be the asshole that
use both of the gyms ropes lol ) bent fully over with
upper arms parallel to the floor and extending fully
across the elbows.
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 ULNAR DEVIATION
high cable tension origination point  a wrist articulation of
pinky side of hand to outside of wrist. you’ll face away from cable to get
this line of force. its a very simple and subtle movement.
3 sets : 15-15-15

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