you punk wanna stop looking like Down Hill?
This is what you do:
You start with heavy hammer curls. 8-10 reps good form but you gotta shit your pants to finish those reps. Seated. 60-90 secs rest.
Then you proceed to spider curls (lying in bench) or in the flat part on the preacher bench. +12 reps. 30 secs rest max
Then altern db curls, the two dbs at a time. Seated. Once you can't do more. So some additional reps one at a time. +12 reps. 30 secs rest max. Then lower the weight incline the bench and do 3 more sets.
Finnish with cable curls, super narrow grip +15 reps. 30 secs rest max
cliffs:
hammer curls 5x8-10
spiders 4x12
alterns 6x12
cable curls 3x15
