THE BRO SPLIT DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 LEGS CHEST BACK OFF DELTS ARMS OFF PROGRAM OVERVIEW & NOTES THE SPLIT : As shown above, this split is to be ran 3 Days On, 1 Day Off, 2 Days On, 1 Day Off. You can run this split inde nitely if you wish. There is no time frame on it, although I would recommend that you stick with it for at least 16 weeks minimum. WARMING UP : It is crucial that you fully warm up before going into any working sets here. Warm Up & Feeder Sets will not be listed in the program, but I highly advise that you implement these leading into your working sets. Feeder Sets are typically in the rep range of 4-6 reps while Warm Up Sets can be higher. The goal of utilizing these sets is to prime the muscle for the working sets & heavier loads, not to fatigue yourself. How many Warm Up or Feeder Sets you should implement will vary depending on the movement you are doing & how far into the workout you are. Example of what utilizing Warm Up and Feeder Sets may look like : Squats / 1 top set of 8-10 reps / 1 back off set to failure (reduce load by about 15%) 135 lbs x 12-15 reps / 225 lbs x 4-6 reps / 315 lbs x 4-6 reps / 365 lbs x 4-6 reps / 405 lbs x 9 reps (1st working set) / 345 lbs x 11 reps (2nd working set) REST TIMES : fi fi fi When it comes to rest times between working sets, I want you to take as much time as you need in order to be able to effectively execute your next set with full effort. Depending on the movement, this can potentially be anywhere from one to ve minutes. Right around 3 minutes is usually the sweet spot for most movements, but can de nitely be on the higher end for movements that produce more fatigue such as squat variations or RDL’s. You don’t ever want to go into a set panting, out of breath, & not able to give full effort. So take the time that you need to be able to put everything into each set, but DO NOT BE EXCESSIVE with your rest times, as this will just be counterproductive. At the end of the day you are here to work. It’s not supposed to be easy. TEMPO : All movements should always be controlled throughout the entire range of motion. I want you to have a 2-3 second controlled eccentric on ALL MOVEMENTS (unless noted otherwise) and then being explosive with all out effort on the concentric. On the concentric I want you to have the intention of moving the weight as fast as you can in a CONTROLLED manner, while understanding that this doesn’t necessarily mean that the weight is actually going to move fast. EXECUTION : FORM & EXECUTION COME FIRST. WEIGHT COMES SECOND. We want to prioritize mastering execution & being able to maintain that same execution as we deal with heavier loads. If you can not maintain the same tempo & execution once you increase weight, then you are not ready to be using that weight for working sets. Remember, always EXECUTE WITH INTENT. This is not about how much weight we can move from Point A to Point B. You will always get more out of less weight with better control/execution than you ever will with more weight & worse execution. The sets listed in this program are ALL TRUE WORKING SETS TO ABSOLUTE FAILURE. Meaning that you do not stop a set short if failure isn’t reached. For example, if it says “Max set of 10-12 reps” & you end up not reaching failure by rep 12, then you keep the set going until you fail. The goal is to be using weight that you will be reaching failure with in that given rep range goal, but it doesn’t mean the set stops there if you end up being able to do more. You’ll just know to go heavier the next time around. I want you to push your limits here. I want you to understand what true failure is. When the set starts to get hard, that’s when the set starts. Do not be afraid to fail. This is more of a mental battle than most people ever realize, especially when it comes to training legs. fi Exercise selection is laid out in the program. For some movements there are multiple options given. I want you to choose & stick with the exercises that best suit your needs & that you get the best stimulus from. It is important to be consistent with a majority of the movements that you do for a period of time so that you can continue to progressively overload on them & improve, but it is also ne to alternate & switch between some movement variations on weekly or biweekly basis as well, if you wish to do so. You can also switch exercises out for other variations given after X amount of time of progressing on them. For example, you could stick with Incline DB Press as your Incline Press Movement for 16 weeks & then if you wanted to, you could switch over to a different Incline Press Movement moving forward, such as Incline Smith Machine Press. TRAINING CALVES : Calves are included on both Day 2 & Day 5 at the end of the workout. IF CALVES ARE A WEAK POINT that you want to prioritize, then I suggest moving those exercises to the beginning of your training session & starting your workout with calves, rather than doing them at the end. When training calves, it is CRUCIAL to make sure that you are truly going through the full range of motion, as with any exercise. But with calves speci cally, people rarely do this and aren’t even aware of it. Typically because they tend to go much heavier than they really should, as it is easy to load a ton of weight on a calf raise & just bounce the weight up. You need to leave your ego at the door here. Start light, work your way up, EMPHASIZE THE STRETCH. Do not bounce at all. Focus on getting a solid contraction & squeezing at the top of every repetition. KEY WORDS AMRAP : As Many Reps As Possible REST PAUSE SET : One total set consisting of 3 total attempts/rounds, with a 15 breath rest (approximately 30 seconds) in between each attempt. On a Rest Pause Set, you are going to all out failure on the very rst attempt & every attempt afterwards, while maintaining the same weight for all attempts. Example : 135 lbs x 11 reps | 15 breath rest | 135 lbs x 5 reps | 15 breath rest | 135 lbs x 3 reps FEEDER SET : Feeder sets can bridge the gap between your warm up & working sets. They are typically anywhere from 4-6 reps. The purpose is to increase weight on each feeder which primes your muscles to the load that will be placed on them during your rst working set, without expending an excessive amount of energy. They can also help prevent injury, & more often than not, utilizing feeders can also help you realize that you may be able to do more weight than you initially thought. PARTIAL REPS : Coming half way down or half way up, not full range of motion. fi fi fi fi Usually implemented at the end of a set as an intensi er once total failure has been reached & you can no longer complete any more reps with full range of motion. I have included Abs as a separate workout here, as it is not programmed in any of the days in the split. I suggest that you train abs at least 1-2x per week. But you can most de nitely train them more often if you wish, up to every day can be completely ne. You can incorporate this Ab Workout to the end of any of your training sessions, fasted in the morning before you eat your rst meal, which works out great if you’re someone who does fasted cardio regularly, or really any other time of the day is ne. AB WORKOUT 1) HANGING LEG RAISE Come to full controlled stop at the bottom here, fully stretching your core & expanding your diaphragm. Don’t just drop your legs, control it, feel your core engaged throughout the entire range of motion. As you come up, crunch in & fully contract your core. Keep your knees slightly bent. If you can not do these hanging, you can use Ab Straps or order some online. You can also use one of those leg raise machines where you support yourself with your forearms instead. Sets 1-4 : 15-20 reps or AMRAP if you can not do that many. 2) WEIGHTED CRUNCH Kneeling Cable Crunches or Ab Crunch Machine Again, you want to be fully expanding & contracting your core here. Keep your butt in a xed position, do not move it back in effort to help you complete a rep, you want your core to be doing the work here. Set 1 : Work up to a max set of 15 reps Sets 2-3 : Maintain load & do another 2 max sets to failure. 3) DECLINE SIT UP Get into a decline bench, lie down with your back completely against the pad, fully expanding your core. As you sit up, bring your elbows to your knees & crunch your core in to fully contract your abs. Don’t sit too far forward at the top to the point where your core is no longer under tension & you are resting. Sets 1-3 : 3 max sets of AMRAP fi fi fi *You can also practice vacuums daily, which is another ab exercise in itself. fi fi TRAINING ABS : 1) SEATED LEG CURL 4 second eccentric / 1 second pause at full stretch / 1 second pause at peak contraction on every rep Set 1 : Work up to a max set of 8-10 reps Set 2 : Maintain load & do another set to failure. Set 3 : Reduce load & do another set to failure aiming for 12-15 reps. 2) SQUAT MOVEMENT Hack Squats / Pendulum Squats / Barbell Squats (High-Bar Only) / Heel Elevated Smith Machine Squats If doing Hack Squats, I recommend Reverse Banding them. Brie y pause the bottom of each rep before exploding up. As always, CONTROL the eccentric & maintain the same tempo on every rep. Set 1 : Work up to a max set of 8-10 reps Set 2 : Reduce load by 15% & do another set to absolute failure. 3) LEG PRESS Place feet as low as you can on the platform to create the most knee exion, allowing the greatest range of motion for your quads. Depending on the leg press that you have access to, playing with the seat adjustments may be necessary in order for you to get the best form here. Prioritize DEPTH here. Pull yourself down by holding onto the handles & keep your butt down on the seat. You do not want your butt to start lifting up & start creating lumbar exion here, putting pressure onto your spine. Set 1 : Work up to a max set of 15 reps Set 2 : Maintain same load & do a Rest Pause Set of 3 total attempts to absolute failure. 4) SEATED ADDUCTION MACHINE 2 second hold at fully stretched position / 2 second hold at peak contraction on every rep Emphasize the stretch here, force yourself into a position that forces you into a stretch, the weight should not be hitting the rack in the fully stretched position. fl Set 1 : Work up to a max set of 15 reps fl fl DAY 1 - LEGS Set 2 : Maintain same load & do a Rest Pause Set of 3 total attempts to absolute failure. 5) LEG EXTENSION MACHINE Fully contract & really squeeze as hard as you can on the contraction of every rep here. Feel your entire quad engaged. Fully control the eccentric, ght the rep on the way down. Brie y pause at the bottom of the rep while your quads are in the fully stretched position, keeping tension on them, the weight should not be resting on the stack here. As you explode up, make sure that you are ring the weight from your quads, not hips. Keep your butt down on the seat & hold yourself down. Set 1 : Work up to a max set of 12-15 reps Set 2 : Maintain load & do another set to failure. Set 3 : Maintain load & do a Rest Pause Set of 3 total attempts to absolute failure. 6) LEG CURL VARIANT Lying Leg Curl or Standing Single Leg Curl 4 second eccentric / 1 second pause at full stretch / 1 second pause at peak contraction on every rep Whether you are doing lying leg curls or standing single leg curls, keep your hips pushed into the padding & focus on moving the weight through your hamstrings, don’t let your hips start shooting back excessively in effort to get the weight up. If this happens you most likely need to go lighter. Set 1 : Work up to a max set of 10-12 reps Set 2 : Maintain load & do another set to failure. Once complete failure is reached, do another 10 partial reps from the bottom. Set 3 : Reduce load & do another set to failure aiming for 20 reps. 7) HIP HINGE MOVEMENT Barbell RDL’s or Dumbbell RDL’s Focus on pushing your hips back on the eccentric, CONTROL it. 3-4 seconds on the way down should suf ce. Fully pause for 1 second at the bottom of the movement in the fully stretched position, emphasizing the stretch in your hamstrings here. Then drive up through your glutes & fully contract them at the top. Set 1 : Work up to a max set of 12-15 reps Set 2 : Reduce load by 20% & do another set to absolute failure while maintaining the fi fi fi fl same tempo. DAY 2 - CHEST & CALVES 1) INCLINE PRESS MOVEMENT Incline Machine Press / Incline Dumbbell Press / Incline Smith Machine Press Brief pause at the bottom of each rep. Focus on driving your biceps into your chest at peak contraction. Set 1 : Work up to a max set of 8-10 reps. Set 2 : Reduce load by 10% & do another set to failure. 2) CHEST PRESS MACHINE Converging Chest Press Machine or Any Chest Press Machine that you have access to & get good stimulus from / or Smith Machine Bench Press Brief pause at the bottom of each rep. Focus on driving your biceps into your chest at peak contraction. Set 1 : Work up to max set of 10-12 reps. Set 2 : Maintain load & do a Rest Pause Set of 3 total attempts to absolute failure. Aim for around 8-11 reps on rst attempt, 3-6 reps on second attempt, 2-4 reps on nal attempt. 3) CHEST FLY Seated Cable Fly / or Pec Deck Machine Fly Feel free to place a half roller on the seat so that it is against your back, if you have access to one. Wrap a band around it to keep it in place. Focus on getting a full stretch in your chest, then as you contract & lengthen your arms, drive your biceps into your chest. Imagine trying to get your forearms to touch each other at peak contraction. Sets 1-2 : 2 max sets of 12-15 reps Sets 3-4 : 2 max sets of 8-12 reps. Once absolute failure is reached, do another 10 controlled partial reps from the stretch. 4) SEATED CABLE PRESS If you don’t have a seated cable press machine then simply bring a bench over between the cables to set up. If you can’t do this for whatever reason then just opt for another chest press machine that you have access to. fi fi Hold & Emphasize the contraction on each rep for 2 seconds. Set 1 : Max set of 15-20 reps Set 2 : Max set of 10-15 reps Set 3 : Max set of 6-10 reps, followed by a drop set. Reduce load by about 20-30% then immediately go to absolute failure again while maintaining the same tempo here. STRETCH CHEST Grab 2 moderately heavy dumbbells (40-60lbs) & using a at bench, lie down & hold the dumbbells in the bottom stretched position for 60 seconds. Keep your chest up & back arched, emphasize the stretch here. If you feel any pain or discomfort then immediately stop. 5) SEATED CALF RAISE 3 second hold at the fully stretched position on every rep. Set 1 : Work up to a max set of 10-12 reps while maintaining this tempo Set 2 : Maintain the same load & do another set to all out failure Set 3 : Reduce load by 20% & do another set to all out failure. On this set, only hold the stretch for 1 second on each rep. 6) STANDING CALF RAISE If you do not have a standing calf raise machine you can stand on a platform to elevate yourself & do these with a Smith Machine. Brie y pause at the bottom of every rep emphasizing the stretch. When doing these, focus on driving your knees forward at peak contraction of every rep. Think knees over toes. Set 1 : Work up to a max set of 15-20 reps aiming for the top of the rep range. Set 2 : Maintain the same load & go to failure again aiming to at least hit 15 reps. Set 3 : Maintain the same load & do a Rest Pause Set of 3 total attempts to absolute failure. On the nal attempt, once total failure is reached, I want you to continue to do 10 partial reps from the bottom, CONTROLLED. Do not bounce. 7) LEG PRESS CALF RAISE OR TOE PRESS MACHINE Set 1 | 5 second hold at the fully stretched position of every rep. Set 2 | 2 second hold at the fully stretched position of every rep. fl fi fl When doing these, focus on driving your knees forward at peak contraction of every rep. Think knees over toes. Set 1 : Max set of 10-12 reps Set 2 : Max set of 15-20 reps STRETCH CALVES Use a loaded Leg Press, Seated, or Standing Calf Raise, & hold the stretched position for 60 seconds. DAY 3 - BACK 1) UNILATERAL ROW VARIATION High Cable Pull / Seated Cable Row / Any Machine Row with a Neutral or Supinated Grip Depending on which movement you choose will dictate your exact set up but regardless of that, the primary focus here is lats. Therefore, you want to be driving your elbow down to your hip, not shrugging up & letting your upper back takeover. Keep your arm close & adducted to your torso. At peak contraction, you can slightly crunch in (not excessively) to assist in shortening your lat more. I want you to hold & emphasize the peak contraction of every rep for a brief second. Imagine you’re trying to “stab the oor” with your elbow at peak contraction of every rep. Perform unilaterally (one side at a time). Take a short rest between performing each side then take a full rest once you’ve done both sides, before doing the next set. Set 1 : Work up to max set of 10-12 reps each side Set 2 : Maintain load & do another set to all out failure. 2) LAT PULLDOWN VARIATION Stick to one or you can alternate weekly between : Standard Wide Grip Bar (using a wide or shoulder width grip) / MAG Grip / Dual D Handle Attachment / Supinated Grip on a Straight Bar or EZ Bar Attachment. Full pause at the stretch / 1 second hold at peak contraction of every rep Set 1 : Work up to a max set of 10-12 reps Set 2 : Maintain load & do another set to failure. Set 3 : Reduce load by 15-20% & do another set to all out failure. fl 3) CHEST SUPPORTED UPPER BACK ROW VARIATION Incline T-Bar Row Machine / Incline DB Diverging Row (split elbows further apart as you come up & contract) / Any Other Chest Supported Upper Back Focused Row Machine Keep chest down, pressed against the pad. Do not lift yourself up & start involving your lower back on the concentric in effort to get the weight up. You want to be driving the weight through your upper back. Imagine squeezing a pencil between your shoulder blades at peak contraction. If you haven’t mastered this movement yet then start lighter here, make sure you have execution down here & can thoroughly feel your upper back working throughout this movement rst & foremost before going heavier. Hold the peak contraction & squeeze as hard as you can on every rep for 1 second. Set 1 : Work up to a max set of 8-10 reps Set 2 : Reduce load by 15-20% & do a Rest Pause Set of 3 total attempts to absolute failure. 4) ASSISTED PULL UP MACHINE On this machine, you’re going to start with less weight on the stack & increase on each set. This means you will start with the least amount of assistance & as you increase weight on each set, you’ll get more assistance. This will allow you to continue to get an adequate amount of reps on each set. Example : Set 1 : 70 lbs x AMRAP | Set 2 : 80 lbs x AMRAP | Set 3 : 90 lbs x AMRAP. Brief pause in the fully stretched position & brief hold at peak contraction on every rep. Make sure you are getting a full contraction on every rep, there’s a reason why we are utilizing the assisted machine here. Remember, execute with intent. 3 sets total. Sets 1-3 : AMRAP 5) ROPE CABLE PULLOVER Focus on driving your elbows down into your hips & getting a full stretch on the eccentric. Keep your arms adducted & close to your torso. Keep elbows in locked xed position, you are moving the weight with your lats here, not your triceps. Emphasize squeezing your lats & hold the peak contraction on every rep for a brief second. Set 1 : Work up to max set of 15 reps Set 2 : Maintain load & do a Rest Pause Set of 3 total attempts to absolute failure. STRETCH BACK fi fi Use a loaded weighted belt & dead hang from a pull up bar. Use a wide grip & sink into the stretch. Make sure you continue to breathe & use a wide grip, if grip is too narrow, your shoulders can come in & cut off airway. DAY 5 - DELTS & CALVES 1) OVERHEAD PRESS MOVEMENT Seated Dumbbell Press / Seated Smith Machine Press / Seated Barbell Press / Any Shoulder Press Machine Brief pause at the bottom of each rep Set 1 : Work up to a max set of 8-10 reps Set 2 : Reduce load by 10% & do another set to failure. 2) MACHINE PRESS Seated Smith Machine Press or Any Shoulder Press Machine Brief pause at the bottom of each rep Set 1 : Work up to weight you can get 10-12 reps with & do a Rest Pause Set of 3 total attempts to absolute failure. 3) DUAL CABLE LATERAL RAISE Use D Handles or Wrist Cuffs preferably if you have them. You can also do these seated or unilaterally you’d like. When doing these, allow your arms to come all the way down & stretch the delt at the bottom. Start lighter & increase weight on each set if you can. If you can’t hit 20-25 reps with the lowest weight on the stack then just stay there & do AMRAP for all 3 sets. 4 second eccentric on every rep. CONTROL. Set 1 : Max set of 20-25 reps Set 2 : Max set of 15-20 reps Set 3 : Max set of 10-15 reps 4) REAR DELT FLY VARIATION Rear Delt Cable Fly / Reverse Pec Deck Machine / Lying Rear Delt Dumbbell Fly Fully stretch out at the end of the movement & focus on moving the weight with your rear delts on the concentric. Don’t let your traps take over on this movement, start light. Sets 1-4 : 4 max sets of 12-15 reps 5) LATERAL RAISE SUPERSET Here you’re going grab a set of dumbbells where you can reach failure around 15 reps with perfect execution & full range of motion. Once complete failure is reached, you’re going to grab a heavier set of dumbbells & do an additional 15 CONTROLLED partial reps. It should be heavy enough that you can not move the weight past half way up while maintaining strict form, but it shouldn’t be so heavy that you need to be swinging your body just to perform a partial rep. Example : 25 lbs x 17 reps, then 55 lbs x 15 partial reps Sets 1-3 : 3 max sets of 15 reps (if you can get more then keep going until absolute failure is reached), followed by 15 heavy partial reps. 6) STANDING CALF RAISE Brie y pause at the fully stretched position of every rep. When doing these, focus on driving your knees forward at peak contraction of every rep. Think knees over toes. Here you’re going to do 30 total reps with a 10 second hold on the peak contraction every 10 reps, so - 10 reps, 10 sec hold, 10 reps, 10 sec hold, 10 reps, 10 sec hold. Focus on squeezing as hard as you can on each hold. This will get extremely hard so make sure that you start light. Sets 1-3 : 30 reps with 10 second hold at peak contraction every 10 reps. 7) SEATED CALF RAISE Sets 1-2 | 5 second hold at the fully stretched position on every rep. Sets 3-4 | 1 second hold at the fully stretched position on every rep. Set 1 : Max set of 8-10 reps Set 2 : Max set of 8-10 reps Set 3 : Max set of 15-20 reps Set 4 : Max set of 15-20 reps, followed by a drop set aiming for another 10-15 reps. 8) LEG PRESS CALF RAISE OR TOE PRESS MACHINE 2 second hold at the fully stretched position of every rep. When doing these, focus on driving your knees forward at peak contraction of every rep. Think knees over toes. fl Set 1 : Max set of 10-12 reps Set 2 : Maintain the same load & do a Rest Pause Set of 3 total attempts to absolute failure. On the nal attempt, once total failure is reached, do 10 controlled partial reps from the bottom. STRETCH CALVES Use a loaded Leg Press, Seated, or Standing Calf Raise, & hold the stretched position for 60 seconds. DAY 6 - ARMS 1) UNILATERAL TRICEP CABLE PUSHDOWN Stand perpendicular to the cable, bringing the cable down & across your body as your perform the tricep extension on each side. Keep your elbow in a xed position. Bring your forearm all the way up on the eccentric to fully load the tricep in the stretched position. Brie y Hold & Squeeze the contraction as hard as you can on every rep Set 1 : Work up to a max set of 12-15 reps each side Set 2 : Maintain load & do an Alternating Rest Pause Set of 3 total attempts to absolute failure. 2) TRICEP PRESS Smith Machine JM Press / Close Grip Smith Machine Press / Dumbbell Skullcrushers Fully lock triceps out & squeeze at the top of every rep. You should feel your triceps driving the weight here. Set 1 : Work up to a max set of 10-12 reps Set 2 : Reduce load by 10-20% & do another set to failure. 3) OVERHEAD EXTENSIONS Unilateral Seated Overhead Dumbbell Tricep Extension / Unilateral Seated Overhead Cable Tricep Extension / or Bilateral Katana Extensions Set 1 : Work up to a max set of 12-15 reps each side Set 2 : Maintain load & do another set to failure. 4) DIPS fi fi fl Use a Dip Machine here / if you don’t have access to a Dip Machine then you can do regular bodyweight dips (as long as you are reaching failure within the goal rep range) / dips on the assisted machine / or weighted dips if you are strong enough. Sets 1-3 : 3 max sets of 8-12 reps 5) UNILATERAL PREACHER CURL Preacher Curl Machine or Cable Preacher Curls When doing these, position your body so that your chest is facing outwards away from the arm you are working. Make sure that your arm is fully pressed down into the pad & you aren’t lifting your shoulder up. As you reach peak contraction at the top, try to slightly lift your elbow up off of the pad while keeping your upper arm still pressed down, this will allow you to shorten your bicep more & result in a greater peak contraction. Fully extend your arm on the eccentric, allowing your bicep to get a full stretch. Brie y pause in the fully stretched position / 2 second hold at peak contraction of every rep. SQUEEZE. Set 1 : Work up to a max set of 12-15 reps each side Set 2 : Maintain load & do an Alternating Rest Pause Set of 3 total attempts to absolute failure. 6) ALTERNATING DUMBBELL CURL Self Explanatory. On the concentric, slightly raise your elbow up to shorten the bicep more & get a better contraction. Do not do this excessively to the point where it turns into a shoulder movement & takes the tension away from your biceps. Set 1 : Work up to a max set of 8-12 reps Set 2 : Reduce load by 10-20% & do another set to failure. 7) DUAL D HANDLE CABLE CURL You can do these standing or lying down with legs straight out. 2 second hold in the fully stretched position / 2 second hold on peak contraction Set 1 : Work up to a max set of 15 reps Set 2 : Maintain load & do as many Rest Pause Attempt’s as it takes to get to a total of 25 reps Example : 50 lbs x 11 reps | 6 reps | 5 reps | 3 reps = 25 reps between 4 total attempts 8) ALTERNATING DUMBBELL HAMMER CURLS fl Bring your arm across your body as you contract here. Set 1 : Work up to a max set of 8-12 reps Set 2 : Reduce load by 10-20% & do another set to failure. 9) BILATERAL CABLE PUSHDOWN VARIATION Cable Pushdown with Rope Attachment / Straight Bar / or Cross Body Extensions Fully stretch & load the triceps on every rep. 1 second hold in the fully stretched position / 1 second hold at peak contraction Set 1 : Max set of 20 reps reaching complete failure 10) BILATERAL CURL VARIATION Cable Curls / EZ Bar or Barbell Curls / Seated or Incline Bilateral Dumbbell Curls 1 second hold in the fully stretched position / 1 second hold at peak contraction Set 1 : Max set of 20 reps reaching complete failure