MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow M
Trainer's Eye
Phase 3 · Biceps and triceps · Session M

Two-thirds
of the arm
is triceps.

Phase 3 opens on the arm itself — curls and extensions, both loaded slow, both trained equally.

  • Msession
  • P3Arms
  • 12:00on the clock
  • — donecompleted

Triceps is most of the arm

The triceps makes up around two-thirds of upper arm mass. An arm programme that is mostly curls is mostly missing the arm.

Biceps does three jobs

It bends the elbow, turns the palm up and helps at the shoulder. Training only the curl trains one third of it.

Tendons adapt slowly

Tendon remodels over months, not weeks. Pain improves long before the tissue is finished — which is why the programme runs thirty sessions.

Three couplets · two rounds · twelve minutes · an arm that works

A

Curl

Biceps curls + tempo curls
A1

Biceps curls

60 s · slow reps

Elbows pinned to the ribs; curl to full flexion and lower through full range.

Easier lighter  ·  Harder heavier

R1R2—
A2

Tempo curls

12 reps · ×2

One second up, three seconds down; count only the reps you controlled.

Easier lighter  ·  Harder five seconds down

R1R2
B

Extend

Overhead extension + tempo extension
B1

Overhead triceps extension

60 s · slow reps

Bag held overhead in both hands; lower behind the head and press up, elbows in.

Easier lighter  ·  Harder heavier

R1R2—
B2

Tempo overhead extension

12 reps · ×2

One up, three down; the elbows stay pointing forward the whole time.

Easier lighter  ·  Harder five seconds down

R1R2
C

Hold

Isometric curl + isometric extension
C1

Isometric curl hold at 90°

60 s · seconds held

Weight held with the elbow at a right angle; count the seconds held steady.

Easier lighter  ·  Harder heavier

R1R2—
C2

Isometric extension hold

5 × 20 s · ×2

Arm straight overhead holding a bag; hold the elbow locked and still.

Easier lighter  ·  Harder heavier

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Tendon pain wants load, not rest. Heavy and slow beats light and fast.
  2. Biceps pain at the front of the shoulder and at the elbow are two different problems with the same fix: graded load.
  3. Train the arm at long length as well as short — that is where tendons actually fail.
  4. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.

Tick it off

MovementRound 1Round 2Best
A1Biceps curlsslow reps in 60 s —
A2Tempo curls12 reps
B1Overhead triceps extensionslow reps in 60 s —
B2Tempo overhead extension12 reps
C1Isometric curl hold at 90°seconds held —
C2Isometric extension hold5 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-M