Stubborn body parts need to learn their lessons the hard way.
THE WORKOUT
Exercise
|
Sets
|
Reps
|
EZ-bar Cable Curl*
|
4
|
15
|
Incline Supinating Dumbbell Curl**
|
4
|
12
|
Barbell 21s***
|
4
| |
Standing Concentration Curl****
|
4
|
20 (each)
|
*Performed as a warmup.
**Exaggerate the twist, with your palms almost facing out to the sides in the top position. Squeeze hard at the top.
***Do 7 top-half reps, 7 bottom-half reps, then 7 full-range of motion reps. If working with a partner, use partner rest, or no more than 30 seconds between sets if you’re flying solo.
****Alternate between your right and left arms without resting until four sets are complete for each arm. Use a weight that would make it impossible to get all 20 reps on sets 3 and 4.
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