10
04
2023

10.9.23 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. STANDING BB CURL
shoulder width supinated grip
3 sets : 10-10-10 + rest pause 4
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

SEATED DB OVERHEAD TRI EXTENSION
hands clasped together on db. focus on full arm extension
into the top end.
3 sets : 10-10-10 + rest pause 4
*prog overload each set in succession

2. STANDING CROSS BODY ONE ARM
PRONATED REVERSE DB CURL
pronated grip on db curling across the body
3 sets : 15-12-10
*prog overload each set in succession

superset with

CABLE TRI PRESSDOWN
shoulder width neutral grip ( achieve a quick neutral
position with wrist straps on a cable bar.
3 sets : 20-15-12

 

3. STANDING CABLE WRIST CURL 
d grip handle on low cable. pull to a 90 degree bicep curl
position and hold there while performing wrist flexion.
3 sets : 15-15-15

compound set with

STANDING WRIST EXTENSION 
this is the exact reverse of the wrist curl flexion and focuses
on the extension of the forearms. same exact setup with pronated
grip
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 )

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