Oswaldo

@Oswaldo Hernandez

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First, start with 3 sets of 8 to 12 repetitions of barbell curls. Second, perform 3 sets of seated dumbbell curls Third, do 3 sets of preacher curls to isolate the muscle. Next, use the cable curl machine for 2 sets of 15 repetitions After, do 2 sets of alternating hammer curls to work the brachialis. Then, rest 90 seconds between sets to allow muscle recovery. Later, perform dynamic arm stretches to improve flexibility. Finally, finish the routine with an intense set of banded curls until muscle failure.