Exercise: Alternate Hammer Curls

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minute rest between each set


Exercise: Zottman Preacher Curls


Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set



Exercise: EZ Bar Curls


Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set


Exercise: Wide Grip Standing Barbell Curls


Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minute rest between each set


Exercise: Alternate
Incline Dumbbell Curls

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set

Exercise: Incline Inner Biceps Curls


Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set


Exercise: Cable Preacher Curls

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minute rest between each set


Exercise: Spider Curls

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set


Exercise: Close Grip Standing Barbell Curls

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set



Exercise: Machine Preacher Curls

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minute rest between each set



Exercise: Cable Preacher Curls


Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set


Exercise: Concentration Curls

Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set


Exercise: Drag Curls


Sets: 3

Reps: 8-12 (try to increase the weight after each set)

Rest: 3 minutes of rest between each set

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