No offense to anyone but I don't see the benefit of using the weights involved in those lifts if the structural integrity of your position and form is compromised to that extent. But that is the great thing about weight training is that different approaches work for different people and there is not one cookie cutter approach.
Biceps/Triceps/Forearms today:
I started with two exercises that are immediately supersetted with each other. After the first superset then it is all biceps, then all triceps. Forearms to finish. Tempo is 1 count positive 3 count negative. Full ROM. Paused contraction. Increasing weight each set. Reps are 30, 20, 10 for superset, then other exercises usually fall 16, 12, 8ish
Rope curl on floor pulley/rope pushdown 3 sets
Low incline dbell curls not raising elbows (not alternating) 3 sets
Hammer strength preacher curl 3 sets
Barbell Scott curls (flat side of preacher bench) 3 sets
Startrac curl machine 3 sets
Straight bar pushdowns (elbows pinned back) 3 sets
2 hand dbell behind the head extensions 3 sets
Dip machine (narrow handle) 5 sets
Barbell wrist curls 3 sets
Reverse wrist curls 3 sets
Smoked like a salmon
