Rate bicep/forearm routine
So for the uninitiated, I do my forearm flexor work first on my lower body days, then stretch the sh!t out of my biceps after.
Here is the plan:
On lower 1, I’ll do…
-DB curls (did EZ bar curls this past Thursday but don’t really care for it with heavier weights) one working set 8-10, back off set of 11-15
-Cable rope hammer curls, one top set of 10-12
-Cable staggered bar reverse curls, one top set of 10-12
And on lower 2…
-Preacher curl machine, one top set of 8-10, back off of 11-15
-Incline DB curls, one top set of 10-12
-Zottman curls, one top set of 10-12
So that gives me 8 hard sets for the forearm flexors a week.