1st 8 weeks
barbell curls
5 sets 10 reps
seated dumb bell curls / incline bench
3 sets of 8 reps
barbell preacher curl
3 sets of 10 reps
reverse barbell curl
3 sets of 12 reps
don’t forget to do a back arm excirse between each bicep excirse.
2nd 8 weeks
super set
barbell bicep curl / dumbbell preacher curl
5 sets of 10 reps on barbell curl
5 sets of 6 reps preacher curl
seated dumb bell curl on incline bench
4 sets of 8 -10 reps
dumb bell concetration curl
3 sets of 8 reps
reverse barbell curl
3 sets of 12 reps
3rd 8 week
super set
barbell curl / seated incline dumbell curl
6 sets 10 reps barbell
6 sets till ” Failure ” incline dumbell curls
E z bar preacher curl
2 sets 6 – 8 rep
2 sets 4-6 reps ( heavy weight )
cable curls
3 sets of 8- 10 reps
dumbell concentration curl
3 sets of 8 reps
dumbell hammer curls
3 sets of 10 reps
reverse barbell curl
3 sets of 12 reps
Earnest emailed this to me, he found it somewhere.
I’ll start when I get back from Italy
