Full Workout Routine
Barbell Curls Round 1
Additional Videos
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7x3 Barbell Curls - LAST SET
Use a barbell lighter than the one you used in the 3rd set!
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Barbell Curls - Set 1
Weight: not too heavy (example: 12kg barbell)
Reps: 15 -
Rest: 1 m
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Barbell Curls - Set 2
Weight: slightly heavier (example: 15kg barbell)
Reps: 12 -
Rest: 1m 30s
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Barbell Curls - Set 3
Weight: slightly heavier (example: 20kg barbell)
Reps: 10 -
Rest: 1m 30s
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Barbell Curls - Set 4
Weight: same as in the previous 3rd set (example: 20kg barbell). *If you are an advanced gym-goer, you can do a special 7x3 routine from the video above for the last set!
Reps: 10 -
Rest: 1m 30s
DB Superset Round 2
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Zottman Curls - Set 1
Weight: not too heavy DBs (example: 6kg DBs)
Reps: 10 -
Cross-body Hammer Curls - Set 1
Weight: not too heavy (example: 8kg DBs)
Reps: 10 per arm -
Rest: 2 m
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Zottman Curls - Set 2
Weight: slightly heavier DBs (example: 8kg DBs)
Reps: 10 -
Cross-body Hammer Curls - Set 2
Weight: slightly heavier (example: 10kg DBs)
Reps: 10 per arm -
Rest: 2 m
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Zottman Curls - Set 3
Weight: same or max 2kg heavier DBs (example: 8-10kg DBs). If it becomes heavy in the mid-set, use 2kg lighter dumbbells and finish the remaining reps!
Reps: 10 -
Cross-body Hammer Curls - Set 3
Weight: same or slightly heavier (example: 10-12kg DBs). If it becomes heavy in the mid-set, use 2kg lighter dumbbells and finish the remaining reps!
Reps: 10 per arm -
Rest: 2 m
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Zottman Curls - Set 4
Weight: same DBs as in the previous set (example: 8-10kg DBs). If it becomes heavy in the mid-set, use 2kg lighter dumbbells and finish the remaining reps!
Reps: 10 -
Cross-body Hammer Curls - Set 4
Weight: same as in the previous 3rd set (example: 10-12kg DBs). If it becomes heavy in the mid-set, use 2kg lighter dumbbells and finish the remaining reps!
Reps: 10 per arm -
Rest: 2 m
Spider Superset Round 3
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Barbell Spider Curls - Set 1
Weight: not too heavy (example: 5kg plates per side). Test the weight here.
Reps: 10-12 -
DB Spider Hammer Curls - Set 1
Weight: not too heavy (example: 6kg DBs). The goal is to hold at the top for 2 seconds!
Reps: 10-12 -
Rest: 2 m
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Barbell Spider Curls - Set 2
Weight: slightly heavier (example: 7,5kg plates per side).
Reps: 10-12 -
DB Spider Hammer Curls - Set 2
Weight: slightly heavier DBs (example: 8kg DBs). The goal is to hold at the top for 2 seconds!
Reps: 10-12 -
Rest: 2 m
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Barbell Spider Curls - Set 3
Weight: same or slightly heavier (example: 7,5 - 10kg plates per side).
Reps: 10 -
DB Spider Hammer Curls - Set 3
Weight: same or slightly heavier DBs (example: 8 - 10 kg DBs). The goal is to hold at the top for 2 seconds! If it becomes heavy in the mid-set, immediately use the 2kg lighter dumbbells and finish the remaining reps with the hold at the top!
Reps: 10 -
Rest: 2 m
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Barbell Spider Curls - Set 4
Weight: same as in the previous 3rd set (example: 7,5 - 10kg plates per side). If you could not do 10 reps in the 3rd set with that weight, use a slightly lighter barbell in this 4th set. The reps are the goal!
Reps: 10 -
DB Spider Hammer Curls - Set 4
Weight: same DBs as in the previous 3rd set (example: 8 - 10 kg DBs). The goal is to hold at the top for 2 seconds! If it becomes heavy in the mid-set, immediately use the 2kg lighter dumbbells and finish the remaining reps with the hold at the top!
Reps: 10 -
Rest: 2 m
Scott Curls Dropsets Round 4
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DROPSET 1 - miniset 1
Weight: heavy (example: 25kg plates)
Reps: 8 -
DROPSET 1 - miniset 2
Weight: 30-40% lighter (example: 12kg plates). Do a full range of motion.
Reps: 15 -
Rest: 2 m
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DROPSET 2 - miniset 1
Weight: same or slightly heavier (example: 25-30kg plates). If you could have done more than 8 reps in the previous set, add some weights (but not too much where you can not do 8 reps).
Reps: 8 -
DROPSET 2 - miniset 2
Weight: 30-40% lighter (example: 15kg plates). Do a full range of motion.
Reps: 15 -
Rest: 2 m
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DROPSET 3 - miniset 1
Weight: same as in the previous 2nd set (example: 25-30kg plates). Adjust the weights so you can do 6 - 8 reps! Find a spotter that will help you reach 8 reps!
Reps: 8 -
DROPSET 3 - miniset 2
Weight: 30-40% lighter (example: 15kg plates). Do a full range of motion. Find a spotter that will help you do all 15 reps!
Reps: 15
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