01
04
2024

1.4.24 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. STANDING CABLE ARCHER CURL
d handle attached to higher cable a tad above head
height in standing position.
3 sets : 12-10-10 + drop 5
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

2 DB STANDING BACK SUPPORTED
FRENCH PRESS
2 dbs held behind the head and extended overhead
to full extension
3 sets : 12-10-10 + drop 5
*prog overload each set in succession

2. STANDING CROSS BODY DB CURL
unilateral curl cross body in supinated grip position
3 sets : 15-12-10
*prog overload each set in succession

superset with

2 ROPE TRICEP PRESSDOWN
the longer neutral rope position will allow you
a better path for full tricep extension
3 sets : 15-12-10
*prog overload each set in succession

3. BB WRIST CURL (C/S)
STRAIGHT BAR WRIST EXTENSION
do both moves with shoulder width bar grip and
bench supported. use contextual cues as follows :

1st set of wrist extensions, no rest
1st set of wrist curls, no rest

Decrease weight
2nd set of wrist extensions, no rest
2nd set of wrist curls, no rest

Decrease weight
3rd set of wrist extensions, no rest
3rd set of wrist curls
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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