02
07
2024

NEW SPLIT | 2.7.24 | ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. STANDING EZ BAR CURL
just inside shoulder width supinated grip position. controlled
negs always.
3 sets : 12-10-8 + rest pause 3
*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. use an adj bench for support or a rack post can work too.
3 sets : 12-10-8 + rest pause 3
*prog overload each set in succession

2. INCLINE CABLE CURL
back supported position with low cables set up with d grip handles.
bench centered in crossover and set to 45 degree incline. back supported
and open shoulders like a commorford curl position.
3 sets : 8 to 12
*prog overload each set in succession

superset with

CLOSE GRIP DB NEUTRAL PRESS
done from flat bench position with dbs held in neutral position
3 sets : 10-10-10
*prog overload each set in succession

 

3. CABLE WRIST CURL (C/S)
CABLE WRIST EXTENSION
do both moves with shoulder width bar grip from adj cable.
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 ( C/S)
EXTENSOR BANDS
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. | this one is done with
finger extensor bands to oppose typical grip flexion and strengthen
hand/grip strength. also helps with
2 sets : 10-10 ( in both positions ) | 12 to 15

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