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

Five seconds down.
Every rep.
No exceptions.

Eccentric loading for both arms, then the first bodyweight pressing.

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

Eccentric loading works

Slow lowering builds tendon tolerance at loads the tissue can accept. It is the backbone of every elbow protocol that works.

Load then rest

Tendon needs load and then time. Heavy sessions every other day beat the same work crammed into one.

Two biceps problems

Pain at the front of the shoulder is usually the long head; pain in the crease of the elbow is the distal tendon. Both load well, in different positions.

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

A

Hammer

Hammer curls + eccentric curls
A1

Hammer curls

60 s · slow reps

Palms facing each other; curl up and lower slowly with the elbows pinned.

Easier lighter  ·  Harder heavier

R1R2—
A2

Eccentric curls

10 reps · ×2

Curl up with both hands, lower with one over five seconds; alternate arms.

Easier lighter  ·  Harder slower still

R1R2
B

Kick back

Kickbacks + eccentric extensions
B1

Triceps kickbacks

60 s · slow reps

Hinged forward, upper arm parallel to the floor; straighten the elbow and lower slowly.

Easier lighter  ·  Harder pause at the top

R1R2—
B2

Eccentric triceps extension

10 reps · ×2

Press up with both hands, lower with one over five seconds; alternate arms.

Easier lighter  ·  Harder slower still

R1R2
C

Press

Chair dips + close-grip push-ups
C1

Chair dips — partial

60 s · slow reps

Hands on the seat, elbows straight back; lower halfway and press up.

Easier feet closer  ·  Harder lower further

R1R2—
C2

Close-grip push-ups — knees

12 reps · ×2

Knees down, hands under the chest; elbows brush the ribs on the way down.

Easier hands on a table  ·  Harder full push-up

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
A1Hammer curlsslow reps in 60 s —
A2Eccentric curls10 reps
B1Triceps kickbacksslow reps in 60 s —
B2Eccentric triceps extension10 reps
C1Chair dips — partialslow reps in 60 s —
C2Close-grip push-ups — knees12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-N