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
Bench at 45–60°, arms hanging straight down behind the body. That stretch at the bottom is the whole point — go lighter than usual.