3 sets · 8–12 reps
Upper chest emphasis — vary between barbell and machine week to week.
3 sets · 8–12 reps
DBs allow deeper stretch at bottom than barbell.
3 sets · 12–15 reps
Stretch focus — feel the pec at the bottom of each rep.
2 sets · 8–12 reps
Lean forward to bias chest over triceps. Add weight if bodyweight is easy.
3 sets · 8–12 reps
Standard straight-bar curl. Keep elbows pinned, no swinging.
3 sets · 10–12 reps
Per arm. Full stretch at bottom — no cheating. Hard squeeze at top.
2 sets · 10–15 reps
Rotate weekly: Bayesian Cable Curls or Barbell Drag Curls.
2 sets · 8–10 reps
4–5 sec eccentric lowering on every rep. Maximum mechanical tension for growth.
3 sets · 12–15 reps
Hanging or captain's chair. Controlled lowering — no swinging.
💉 Nightly Injection