In addition, if you want to try this exercise from another angle and target brachialis development, do reverse - grip
barbell curls alternated with reverse - grip chin - ups.
•
Barbell curls: 4 sets, 8 - 12 reps • Standing
alternate dumbbell
curls: 3 sets, 8 - 12 reps • Cambered - bar preacher
curls: 3 sets, 8 - 12 reps • Standing cable
curls: 4 × 2 sets, 8 - 12 reps
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (
alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher
curl,
barbell or dumbbell
curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs