11.11.23 : ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. SEATED ONE ARM DB CURL
train this one side full and then the other
instead of alt curls. better hypertrophy this way.
3 sets : 12-10-8 + rest pause failure
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

SEATED DB OVERHEAD TRI EXTENSION
hands clasped on a db behind the head and trained
full range and full arm extension.
3 sets : 12-10-8 + rest pause failure
*prog overload each set in succession

2. SEATED CABLE ELBOWS BACK CURL
seated facing away from cable trainer with d grip handles
on low pulley setups. when you’re loaded, allow the resistance to
pull your arms back and leave them there as you curl purely across
the elbow.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in succession

superset with

STANDING CABLE REVERSE PRESSDOWN
high pulley with straight bar and supinated grip. press down
to full arm extension every rep
3 sets : 20-15-10
*prog overload each set in succession

3. CABLE ONE ARM LATERAL PLANE
WRIST CURL
pulley set to elbow height with d grip handle. pull arm to
side and curl your forearm into flexion towards your body.
kinda like arm wrestling type position.
3 sets : 15-15-15

compound set with

CABLE ONE ARM LATERAL PLANE
WRIST EXTENSION
identical to the curl but with wrist extension
away from your body.
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 )