4.6.24 | ARMS : BICEPS | TRICEPS | FOREARMS

ARMS
BICEPS | TRICEPS | FOREARMS

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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 : 6 to 8
*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 : 6 to 8
*prog overload each set in succession

2. STANDING CROSS BODY CABLE 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
hands together grip
3 sets : 20-15-12
*prog overload each set in succession

3. SEATED ROPE WRIST PRONATION (C/S )
SEATED ROPE WRIST SUPINATION
cable set to your seated position with rope attachment.
hand turns over towards you for pronation and away from
you in supination. do both sides.
3 sets : 12 to 15 | 12 to 15
*prog overload each set in succession

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