Dumbbebll Preacher Bicep Curls L/R 4 sets x 6 reps (3-0-1-0) + pump set- rest 45 sec- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/curl - 0)- last set/pump set = as many reps reps possible (1-0-1-0)
