10.31.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. LYING CABLE CURL
laying back on seated cable row or low
pulley trainer. use straight bar with grips as
follows each set in supinated position
set 1 : outside shoulder width
set 2 : shoulder width
set 3 : inside shoulder width
3 sets : 12-10-10
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

LONG ROPE OVER THE SHOULDER CABLE
TRI EXTENSION
use 2 long ropes or a long heavy band so it goes over both shoulders
from behind you allowing you to press away from you and fully extend
your arms. cable set above your head a bit in seated position leaning
into it a bit for stability. if you need extra bracing to hold position, using
back support will help.
3 sets : 12-10-10
*prog overload each set in succession

2. STANDING DB ZOTTMAN CURL
dbs curled in hammer position with rotation into
pronated negatives
3 sets : 12-12-12
*prog overload each set in succession

superset with

BENT OVER ONE ARM CABLE KICKBACK
low pulley with no attachments. bent over and make sure
upper arm is always parallel to the floor or even a little greater
than that for triceps bias.
3 sets : 12-12-12

3. BEHIND THE BACK BB WRIST CURL
bar held behind back in shoulder width grip and doing
a wrist curl.
3 sets : 15-15-15

compound set with

STANDING CROSS BODY DB WRIST EXTENSION 
pronated grip on db held in curled cross body position while
articulating wrist extension.
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 )