u/Obliverates

Volume & Reps: 3–4 exercises total, 3 working sets per exercise. Working in the 12-15 rep range but as weight increases reduce reps

​Execution: Slow eccentric, full stretch at the bottom, and a hard pause at peak contraction to drive metabolic stress and maximize blood flow.

​Rest: 1–2 minutes between sets to keep the pump dense and intensity high.

​Key Movement Rotation:

​Supinated DB Curls – Pure mechanical tension through full range of motion.

​Cable Hammer Curls – Constant tension to target the brachialis and forearm thickness.

​Incline Spider Curls – Overcomes momentum and overloads the peak.

​Preacher Curls – Strict isolation to finish off the session.

Train/diet 6 day split a week doing only 2 muscle groups a day with a 12-15 rep range time under tension/progressive overload for 3-4 sets each exercise and the anount of exercises i do for each muscle group can vary to 3-5 exercises each muscle group or sometime 3-4 depending on the weight as at times i like to reduce my reps and go alot heavier. Any questions feel free to ask