03
13
2024

3.13.24 | ARMS | BICEPS * TRICEPS * FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
ELBOW FLEXION
6 WEEK PROGRESSION

1. STANDING BB CURL
supinated grip position shoulder width
3 sets : 10-10- ( 20 rep cluster using same weight as 2nd set )
*prog overload each set in succession
* cluster set is hit 20 total reps in as many small sets as it takes 2-3 is normal )

superset with

MEAT AND POTATOES LIFT
ELBOW EXTENSION
6 WEEK PROGRESSION

BEHIND THE HEAD DB SKULLCRUSHER
done from flat bench with just inside shoulder width
neutral position dbs. dbs will come behind the head instead
of at the forehead for more stretch position.
3 sets : 10-10- ( 20 rep cluster using same weight as 2nd set )
*prog overload each set in succession

2. SEATED DB CONCENTRATION CURL
seated position using leg as a preacher bench
3 sets : 12-10-8
*prog overload each set in succession

superset with

LONG ROPE TRICEP PRESSDOWN WITH
ROCK BACK
high cable position with no cable attachment.
stand cross body to cable with outside arm doing
the extension. do both sides.
3 sets : 12-10-8
*prog overload each set in succession

3. BENCH SUPPORTED DB WRIST EXTENSION (C/S)
BENCH SUPPORTED DB WRIST CURL
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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