Let's "slow cook" your biceps, as well as the brachioradialis, via a lot of rotation and change in hand position.
- Dumbbell Reverse Curl: 6-8 reps with an estimated 12-rep max weight
- Dumbbell Hammer Curl: 6-8 reps (same weight)
- Dumbbell Curl: 6-8 reps (same weight)
- Dumbbell Cheat Curl: 6-8 reps (same weight)
- 90-Degree Alternating Pronation/Supination: 6-8 reps (after last cheat rep)
- 90-Degree Isometric Hold: Hold for as long as possible (after last supination and pronation)
You'll use the same weight throughout and there's no rest between the variations. Rest 90-120 seconds and repeat. You'll likely have to drop down a set of dumbbells to do a second series. (You'll only need two "sets" of this at the end of your workout.)
Leave your ego at the door for this one. This protocol is straight-up metabolic stress, skin-splitting pump work! If you need to use 15-20 pound dumbbells, then so be it. Now isn't the time to try and impress the Gym Shark girl next to you with huge weights.
Weight Selection is Key on the First Exercise
You want to have several reps in reserve. If you go too heavy on the reverse curl and get too close to failure, you won't last and won't hit the rep targets on the movements that follow. Trust me, by the third or fourth movement, it'll get plenty hard.
Note on the Cheat Curl
You want to hip hinge just a little and "pop" up powerfully. Pause the contraction and then do a very slow and focused negative.