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1. EZ-Bar Curl
3 sets · 8–12 reps · 75 sec rest
Keep elbows near your sides and lower slowly without swinging.
Technique & media ↗WEEK 1 · DAY 4
Arms + Grip
Week 1 · biceps, triceps and grip.
BEFORE YOU START
Warm-up · 8–10 minutes
5 minutes easy cardio, dynamic joint movements, then 2–3 gradual warm-up sets for your first compound exercise. Warm-up sets are not working sets.
TRAINING RULE
Leave 2–3 reps in reserve
Use controlled technique. Rest 2–3 minutes on compound lifts and 60–120 seconds on isolation exercises unless your plan says otherwise.
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2. Hammer Curl
2 sets · 10–15 reps · 60 sec rest
Keep palms facing each other and wrists straight throughout.
Technique & media ↗🏋️
3. Rope Triceps Pushdown
3 sets · 10–15 reps · 60 sec rest
Pin elbows to sides, extend fully without snapping joints, and control the return.
Technique & media ↗