Jul 5, 2026, 6:34 AM

Bicep

Duration

51m

Volume

3,138.5 kg

Preacher Curl (Machine)

Preacher Curl (Machine)

SetsWeight & Reps

125kg x 10 reps
230kg x 8 reps
335kg x 5 reps

Seated Incline Curl

Seated Incline Curl

SetsWeight & Reps

13.75kg x 10 reps
25kg x 13 reps
37.5kg x 10 reps

Reverse Curl (Barbell)

Reverse Curl (Barbell)

SetsWeight & Reps

110kg x 12 reps
215kg x 10 reps
320kg x 8 reps

Bicep Curl (Barbell)

Bicep Curl (Barbell)

SetsWeight & Reps

115kg x 15 reps
220kg x 15 reps
325kg x 12 reps

21s Bicep Curl

SetsWeight & Reps

115kg x 15 reps
220kg x 15 reps
325kg x 10 reps

Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

SetsWeight & Reps

18kg x 12 reps
29kg x 10 reps
310kg x 8 reps