05
25
2024

5.25.24 : ARMS : BICEPS | TRICEPS | FOREARMS

By Adam 0

ARMS
BICEPS | TRICEPS | FOREARMS

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MEAT AND POTATOES LIFT
ELBOW FLEXION

1. DB PREACHER CURL
supinated grip position . do one side fully for rx
and then the other
3 sets : 12-10-8 + rest pause 0-1 RIR
*prog overload each set in succession

superset with

 

MEAT AND POTATOES LIFT
ELBOW EXTENSION

TRICEP CABLE PRESSDOWN INTO PULLBACK
cables set in high position with 2 long ropes or triceps ladder
strap. do a typical pressdown, but then pull arms back while holding
the full extension position. this will hit like a kickback.
3 sets : 12-10-8 + rest pause 0-1 RIR
*prog overload each set in succession

2. STANDING CABLE CURL
supinated grip inside shoulder width on w bar
3 sets : 15-10-8 + drop 6
*prog overload each set in succession

superset with

2 DB TRICEPS OVERHEAD EXTENSION
dbs held behind the head and extended to overhead.
do standing or seated and leaning against back support from bench.
3 sets : 15-0-8 + drop 6
*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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