START WITH YOUR 4 REP MAX WEIGHT AND THEN REDUCE THE WEIGHT TO YOUR 7 REP MAX AND 10 REP MAX ON YOUR SUBSEQUENT SETS
WIDE GRIP BARBELL CURL
3 SETS OF 4,7,10 REPS
CLOSE GRIP EZ-BARBELL CURL
3 SETS OF 4,7,10 REPS
SINGLE HANDED PREACHER CURL
3 SETS OF 4,7,10 REPS
BARBELL 21'S
2 SETS OF 21 REPS :
7 LOWER,7 UPPER AND 7 FULL CURLS
HAMMER CURLS - REST PAUSE TRAINING
TAKE A WEIGHT WITH WHICH YOU GO TO FAILURE AT
AROUND 15 TO 20 REPS.
DO 15 TO 20 REPS.
REST FOR 6 SECONDS
DO 6 REPS
REST FOR 6 SECONDS
DO 6 REPS
REST FOR 6 SECONDS
DO 6 REPS
REST FOR 6 SECONDS
DO 6 REPS
REST,RECOVER AND EAT !
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