Start with a couple of good curls every day by working up to your target.
Next, get a routine of 3-5 sets every Tuesday, Wednesday and Friday:
3 sets of dumbbell curls, as heavy as you can
1-3 sets of close grip curls
1 set of reverse flys
1 set of full-body curls, with the body angled backwards
If you can’t do these in sets, you can use warm-up sets as listed above. To work at the weight you can do the weights from the routine, add 5-10% per exercise.
I like to keep my weight high and try to find a warm up set with the heaviest weight I can do at 3RM before I do the heavy set. Do not warm up sets under 90% (I like to use 80% or below).
When I am done working at my target, I perform 3-5 sets of full-body curls for a total of 20-30 reps, if I can. I do not count as a warm up set if I do too much weight in it. I try to get to a weight where I can do 20-30 reps, and then stop by using light weights.
I try to go as heavy as possible for my first curls only, and then work my way up to heavier weights. For my last 3 or 4 sets, I’m light but not too light.
After some time, I try to stop at a 5RM because it is very hard for me to do 20-30 reps in 3 sets (I can do 3 sets at 95% + 5% from what I know) without falling over by the end. A weight closer to 70% or even around 75% should work.
If you can’t do 20 reps, you can use the rest-pause sets as mentioned earlier. Rest 20-30 seconds between sets.
For a full body workout, I like to do an eight-week training cycle. I will perform sets of 20-30 reps and rest 2-3 minutes between each set to burn fat.
For the first 6 weeks, I will work up to a weight I can do 10-12 sets of 3×3 without falling off, and work up for 8 weekly sets. If I can do 5 sets at 95% plus 5-10% from what I know, that would be 5 sets at 90%. That sounds heavy, but I can do 30
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