STANDING BICEP CURLS. ARM ON PREACHER BENCH.

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

set 8: hold for 10 – 15 secs

Increase weights in every set in a way that makes the last rep difficult for you.

BICEP CURLS WITH PULLEY. ELBOW ON TABLE PAD.

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

Angle between pulley cable and forearm should be chosen according to technique. Setting pulley block lower makes for bigger bicep effort.

FINGER EXERCISES. PERFORMED WITH SPECIALISED MAZURENKO ARMWRESTLING EQUIPMENT.

1 and 2 set warmup with small weights – 15 – 18 reps.

set 3: 10 – 11 reps

set 4: 8 – 9 reps

set 5: 6 – 7 reps

set 6: 4 – 5 reps

set 7: 2-3 reps

Exercise performed with undergrip.