cellaratt

Alot to this one but try it if you got the time...a little overkill but I've seen it work...hope it helps..

Standing BB Curl:

Set 1: Regular grip. 8 to 10 reps, up the weight for next set

Set 2: 2 Fingers in from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 3: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 4: Regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 5: 2 Fingers out from regular grip. 8 to 10 reps. Weight stay's the same for next set

Set 6: 4 Fingers out from regular grip. 8 to 10 reps. Next Exercise...

Incline Alternating Dumbell curl

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Next Exercise...

Hammer curls or preacher curls

Set 1: 8 to 10 reps. Weight stay's the same for next set

Set 2: 8 to 10 reps. Done