MAXIMUM EFFORT BRO

Dumbbell (DB) Bicep Curls - Up & Down
6 sets x 6, 6, 6 reps (light, med, heavy)
- 1st, 3rd, 5th set pyramid up: light, med, heavy DB
- 2nd, 4th, 6th set pyramid down: heavy, med, light DB
- 5lb increases (eg: 20, 25, 30 lbs)

SLAYING WITH BIG PIPES

Dumbbebll Hammer Curls
Run The Stack Up: 6 reps/set - rest 30 sec
Run The Stack Down: AMRAP/set - no rest
- start 40% of max - increase/decrease 5lbs/set
- AMRAP = As Many Reps As Possible to failure