9.17.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

——————————–

MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. 60 DEGREE ONE ARM DB CURL
use an adj bench set to 60 degrees as a preacher
bench with supinated db position throughout the
entire movement.
3 sets : 12-10-8 + self assisted reps on last set to failure
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

SEATED OVERHEAD DB TRI EXTENSION
one db held overhead and behind the head. focus on full
stretch position and full extension on the elbow.
3 sets : 12-10-8 + drop 10
*prog overload each set in succession

2. CROSS BODY PRONATED CABLE CURL
use d grip handle with low pulley and a pronated grip
to bias the brachialis.
3 sets : 12 to 15
*prog overload each set in succession

superset with

REVERSE GRIP DB SKULL CRUSHER
use straps to help hang on and not worry about grip as your palms
with face down towards you. upper arm held at 90 degrees or
perpendicular to the floor as you lower and extend across the elbow.
3 sets : 12 to 15

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. PVC PIPE RADIAL DEVIATION
wrist articulation of thumb side of hand to inside of
wrist. grab pipe to one end as far as needed to make
loading appropriate for you.
3 sets : 10 to 15