|
for bis i started this 2 weeks ago:
offset curls (hands up against the innermost plate on the dumbbells, whle seated and fully upright)
incline dumbbell curls
standing hammer curls
3 sets, 10 reps each exercise
then take a weight u can normally do for round 20 reps, then do rest/pause ur way to 100 reps
i put 1/4" on my arms in 2 weeks, got it from a guy in the gym
|