Here’s an incredibly fast but effective mechanical drop set for building your biceps. It’s part of my classic “Sore in 6 Minutes” workout. 1) Grab a weight that’s equal to your 10RM on a dumbbell incline curl. 2) Perform 5 reps using a 3 second eccentric and 1 second concentric (4 seconds per rep) 3) Immediately sit up and perform a seated dumbbell curl for 5 more reps using the same rep cadence. 4) Once again, without resting, lean forward and perform 5 more reps of a drag curl using the same 4
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Here’s an incredibly fast but effective mechanical drop set for …
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