Machine Curls
3
8-12
SETS
REPS
Alternating Single Arm Cable Curls
REMEMBER TO
RECOVER!
After you're done training,
make sure you make time for
recovery. "You come into the
gym and break your muscles
down, but then you have to go
home and recover with sleep,
nutrition, and supplementa-
tion," says Adolphus. "Get
your BCAAs, protein, and carbs.
It's in the recovery process that
you grow, not in the gym. If
you don't make time to rest,
then you'll eventually break
down muscle."
3
15-20
SETS
REPS
(EACH ARM)
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