Updated for week: 30-Sept-2019 to 5-Sept-2019
1) Lying Incline Curls (4 sets)
Set 1: 15 reps,
Set 2:12 reps,
Set 3: 10 reps
Set 4 : 8 reps
2) Diagonal Hammer Curls (4 sets)
Set 1: 12 reps,
Set 2:10 reps,
Set 3: 8 reps
Set 4 :6 reps (Drop weight and 4 reps more)
3) Incline Wide Dumbbell Curls (4 sets)
Set 1: 12 reps,
Set 2:10 reps,
Set 3: 8 reps
Set 4 : 6 reps (Drop weight and 4 reps more)
4) Preacher Single Arm Curls (4 sets)
Set 1: 12 reps,
Set 2:10 reps,
Set 3: 8 reps
Set 4 : 6 reps (Drop weight and 4 reps more)
5) Reverse Grip Barbell Curls Curls (4 sets)
Set 1: 12 reps,
Set 2:10 reps,
Set 3: 8 reps
Set 4 : 6 reps (Drop weight and 4 reps more)
Set 1: 15 reps,Set 2:12 reps,
Set 3: 10 reps
Set 4 : 8 reps
2) Diagonal Hammer Curls (4 sets)
Set 1: 12 reps,
Set 2:10 reps,
Set 3: 8 reps
Set 4 :6 reps (Drop weight and 4 reps more)
3) Incline Wide Dumbbell Curls (4 sets)
Set 1: 12 reps,
Set 2:10 reps,
Set 3: 8 reps
Set 4 : 6 reps (Drop weight and 4 reps more)
4) Preacher Single Arm Curls (4 sets)
Set 2:10 reps,
Set 3: 8 reps
Set 4 : 6 reps (Drop weight and 4 reps more)
5) Reverse Grip Barbell Curls Curls (4 sets)
Set 2:10 reps,
Set 3: 8 reps
Set 4 : 6 reps (Drop weight and 4 reps more)