05
13
2024

5.13.24 | ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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PRE EXHAUST/BLOOD WORK :
STANDING DB CURL
one set elbows tight to sides and one with shoulders
turned open.
2 sets : 12 to 15

MEAT AND POTATOES LIFT
ELBOW FLEXION
6 WEEK PROGRESSION

1. STANDING SINGLE ARM DB CURL
supinated grip position . do one side fully for rx
and then the other
2 sets : 8 to 10
*prog overload each set in succession

superset with

PRE EXHAUST/BLOOD WORK :
STANDING CABLES CROSSED OVERHEAD
KATANA EXTENSION
cables set at stomach height in standing position and crossed
with no attachments. bring cables up behind the head and
stand centered in cable trainer. extend arms out and overhead
across the elbow. ( think of this like drawing swords off your back )

2 sets : 12 to 15

MEAT AND POTATOES LIFT
ELBOW EXTENSION
6 WEEK PROGRESSION

STANDING CABLES CROSSED OVERHEAD
KATANA EXTENSION
cables set at stomach height in standing position and crossed
with no attachments. bring cables up behind the head and
stand centered in cable trainer. extend arms out and overhead
across the elbow. ( think of this like drawing swords off your back )
2 sets : 8 to 10
*prog overload each set in succession

2. CLOSE GRIP STANDING EZ BAR CURL
supinated grip inside shoulder width
3 sets : 12-10-8
*prog overload each set in succession

superset with

CLOSE GRIP CABLE PRESSDOWN
inside shoulder width pronated grip position
on a w bar.
3 sets : 12-10-8
*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

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