02
16
2024

2.19.24 | ARMS | BICEPS * TRICEPS * FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
” ELBOW FLEXION “

1. STANDING ONE ARM DB CURL
supinated grip position without the typical rotation in the movement.
do both sides.
3 sets : 12-10-8
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
” ELBOW EXTENSION “

SLIGHT DECLINE LYING DB SKULL CRUSHER
done from flat bench with dbs in neutral position. decline bench
10 to 15 degrees.
3 sets : 12-10-8
*prog overload each set in succession

2. SEATED DB WAITER CURLĀ 
seated position with palms up to head of single db
3 sets : 10-10-10
*prog overload each set in succession

superset with

CABLE CROSS BODY TRI EXTENSION
high cable position with no cable attachment.
stand cross body to cable with outside arm doing
the extension. do both sides.
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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