Mmbop Bicep Pop
Exercise | Reps |
|---|---|
Heavy standing DB curls | 8 - 10 |
Kneeling high cable curls | 10 - 12 |
Incline DB curls | 6 - 8 |
Rest | 60 seconds |
Repeat set | 3 times |
Save a Horse
Exercise | Reps |
|---|---|
Seated low cable curls | 8 - 10 |
Seated cable knee preachers | 8 - 10 |
Seated high cable curls | 10 - 12 |
Rest | 75 seconds |
Repeat set | 4 times |
Big Guns-Wild Wild West
Exercise | Rep Range |
|---|---|
High preacher cable curls | 8 - 10 |
DB hammer curls | 5 - 7 |
Incline DB curls | 6 - 8 |
Single-arm high cable curl | 5 - 7/arm |
Rest | 90 seconds |
Repeat set | 3 times |
Unstable Iso Metric
Exercise | Rep Range |
|---|---|
Wide BB curls | 8 - 10 |
Kneeling high cable curls | 10 - 12 |
BB spider curls | 4 - 6 |
Incline DB curls | 6 - 8 |
Reverse grip 5-sec iso hold | 3 |
Rest | 90 seconds |
Repeat set | 3 times |
#pumpmonk Service
Exercise | Rep Range |
|---|---|
Incline DB curls | 8 - 10 |
Kneeling high cable curls | 10 - 12 |
Standing strict DB curls | 6 - 8 |
BB overhand reverse curl | 6 - 8 |
Rest | 60 seconds |
Repeat set | 3 times |
The Static Suck
Exercise | Rep Range |
|---|---|
Kneeling high cable curls | 12 - 15 |
Incline DB curls | 4 - 6 |
Seated DB curls | 4 - 6 |
BB 90-degree static hold | 10 seconds |
Rest | 45 seconds |
Repeat set | 4 times |
Putting the G in Guns
Exercise | Rep Range |
|---|---|
Seated BB tension curls | 8 - 10 |
Seated DB curls | 6 - 8 |
EZ bar spider curls | 8 - 10 |
Incline DB curls | 6 - 8 |
Rest | 45 seconds |
Repeat set | 3 times |
Big Bi's - Dem Gainz
Exercise | Rep Range |
|---|---|
Standing DB curls | 4 - 6 |
Standing low cable curls | 7 - 9 |
Wide BB curls | 7 - 9 |
Kneeling high cable curls | 8 - 10 |
Rest | 45 seconds |
Repeat set | 3 times |
Dem Gainz
Exercise | Rep Range |
|---|---|
Seated low cable incline curls | 6 - 8 |
Seated DB curls | 6 - 8 |
Seated high cable curls | 8 - 10 |
DB Hammer curls | 5 - 7 |
Rest | 45 seconds |
Repeat set | 3 times |
Heavy Curls & AKPanda
Exercise | Rep Range |
|---|---|
EZ Bar heavy curls | 5 - 7 |
High preacher cable curls | 6 - 8 |
Incline DB curls | 5 - 7 |
Seated DB Hammer curls | 5 - 7 |
Rest | 45 seconds |
Repeat set | 3 times |
Hammer Jammin
Exercise | Rep Range |
|---|---|
Hammer curls | 6 - 8 |
Spider curls | 8 - 10 |
Incline DB curls | 5 - 7 |
Seated DB curls | 6 - 8 |
Rest | 45 seconds |
Repeat set | 3 times |
Jamaican Me Pump
Exercise | Rep Range |
|---|---|
EZ bar reverse preacher | 10 - 12 |
Overhand EZ bar curls | 6 - 8 |
High cable curl | 8 - 10 |
Low cable curls | 6 - 8 |
Rope hammer curls | 6 - 8 |
Rest | 60 seconds |
Repeat set | 3 times |
Mind Changing Grind
Exercise | Rep Range |
|---|---|
High cable curls | 10 - 12 |
Overhand BB curls | 6 - 8 |
Incline DB curls | 8 - 10 |
Seated DB curls | 8 - 10 |
Rest | 45 seconds |
Repeat set | 3 times |
Quick Fun and Done
Exercise | Rep Range |
|---|---|
Behind back cable curls | 10 - 12 |
Strict cable curls | 10 - 12 |
High cable curls | 10 - 12 |
Rest | 30 seconds |
Repeat set | 3 times |
Normal Company Pumps
Exercise | Rep Range |
|---|---|
EZ bar spider curls | 9 - 12 |
Incline DB curls | 6 - 8 |
Seated DB hammer curls | 8 - 10 |
Underhand EZ bar curls | 6 - 8 |
Rest | 45 seconds |
Repeat set | 3 times |
Bring the Pain Face
Exercise | Rep Range |
|---|---|
Incline DB curls | 6 - 8 |
Seated DB curls | 6 - 8 |
Overhand EZ bar curls | 6 - 8 |
Underhand EZ bar curls | 6 - 8 |
High cable curls | 10 - 12 |
Rest | 60 seconds |
Repeat | 3 times |
Everyday is Arm Day
Exercise | Rep Range |
|---|---|
Incline DB curls | 6 - 8 |
Overhand EZ bar curls | 7 - 9 |
Underhand EZ bar curls | 6 - 8 |
DB hammer curls | 8 - 10 |
Rest | 45 seconds |
Repeat set | 3 times |
The Original Pumper
Exercise | Rep Range |
|---|---|
Seated DB curls | 6 - 8 |
Seated incline DB curls | 7 - 9 |
EZ bar spider curls | 8 - 10 |
Rest | 45 seconds |
Repeat set | 3 times |