Dumbbell Biceps Curl
3 × 10–12
sets × reps
Hammer Curl
3 × 10–12
sets × reps
Incline Dumbbell Curl
3 × 10–12
sets × reps
Overhead Dumbbell Triceps Extension
3 × 10–12
sets × reps
Dumbbell Skull Crusher
3 × 10–12
sets × reps
Close-Grip Dumbbell Press
3 × 10–12
sets × reps
3
Sets
10–12
Reps
Form cue
Elbows fixed at sides — they're a hinge, not a lever. Don't swing.