3.25.24 | ARMS | BICEPS * TRICEPS * FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

——————————–

MEAT AND POTATOES LIFT
ELBOW FLEXION
6 WEEK PROGRESSION

PRE EXHAUST/BLOOD WORK :
STANDING BB CURL
do one set outside shoulder width and one
inside shoulder width grip.
2 sets : 15 to 20

1. STANDING BB CURL
supinated grip position shoulder width
2 sets : 8-6
*prog overload each set in succession

superset with

MEAT AND POTATOES LIFT
ELBOW EXTENSION
6 WEEK PROGRESSION

PRE EXHAUST/BLOOD WORK :
BEHIND THE HEAD DB SKULLCRUSHER
do one set elbows flared out and one elbows tucked in
2 sets : 15 to 20

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.
2 sets : 8-6
*prog overload each set in succession

2. STANDING CROSS BODY DB CURL
keep supinated grip position for direct long head bias
3 sets : 15-12-10
*prog overload each set in succession

superset with

CABLE STRAIGHT BAR PRESSDOWN
inside shoulder width pronated grip
3 sets : 15-12-10
*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