9.28.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. HIGH CABLE ONE ARM ARCHER CURL
set cable a bit above head height in standing position.
use d grip handle with supinated grip. stand side profile and curl
towards your ear. imagine you’re an archer drawing back and
this one makes sense.
3 sets : 12-10-20
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

SEATED EZ BAR OVERHEAD TRI EXTENSION
just inside shoulder width pronated grip
3 sets : 12-10-20
*prog overload each set in succession

2. CROSS BODY PRONATED SPIDER CURL
chest supported on 45 degree adj bench with pronated
grip. curl cross body into full contraction.
3 sets : 10-10-10
*prog overload each set in succession

superset with

OVER THE SHOULDER ONE ARM TRI EXTENSION
cable set just above head height with no attachments. cable come over the shoulder
from behind you ( opposite shoulder as trained arm side ) . extend arm fully
across the elbow.
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. this is kinda like your arm
wrestling type position.
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 & ULNAR 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. then do pinky side of hand to
outside of wrist also for the rx reps
2 sets : 10-10 ( in both positions )