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Exercises

Set 1: 6 rounds
Resistance: Heavy
Effort: Maximum
Cable Curls
10 reps
Effort: Maximum
EZ Bar Curls
10 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Effort: Maximum
Pull Up Bar Curls
Reps until failure
Rest
Rest
1 minute

Set 3: 6 rounds
Weights: Heavy
Effort: Maximum
Dumbbell Alternate curls
10 reps
Hammer Curls
Weights: Maximum
Hammer Curls
10 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Weights: Maximum
Effort: Maximum
Dip Bar Curls
10 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Weights: Heavy
Effort: Maximum
Incline Dumbell Curls
10 reps
Weights: Heavy
Effort: Maximum
Dumbbell Diagonal hammer Curls
10 reps
Rest
Rest
30 seconds

Set 6: 3 rounds
Weights: Maximum
Effort: Maximum
2 Arm Towl Curls
10 reps
Rest
Rest
1 minute

Set 7: 4 rounds
Effort: Maximum
Left Arm Sledge Hammer Swings
10 reps
Weights: Heavy
Effort: Maximum
Left Arm Concentration curls
10 reps
Rest
Rest
30 seconds
Effort: Maximum
Right arm Sledgehammer swings
10 reps
Weights: Heavy
Effort: Maximum
Right Arm Concentration curls
10 reps
Rest
Rest
30 seconds

Set 8: 4 rounds
Weights: Maximum
Effort: Maximum
Left Arm Towl Curls
10 reps
Effort: Maximum
Left Arm Sledge Hammer Swings
10 reps
Rest
Rest
30 seconds
Weights: Maximum
Effort: Maximum
Right Arm Towl Curls
10 reps
Effort: Maximum
Right arm Sledgehammer swings
10 reps
Rest
Rest
30 seconds


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