plan no.9

🏋️ Superset 1 – Classic Curl Blast

1️⃣ Standing Barbell Curl – 3 sets × 8–10 reps
2️⃣ Alternating Dumbbell Curl – 3 sets × 10–12 reps
📍 Perform back-to-back, rest 60 sec after superset

🏋️ Superset 2 – Hammer Focus

1️⃣ Hammer Curl – 3 sets × 10–12 reps
2️⃣ Incline Dumbbell Curl – 3 sets × 8–10 reps
📍 Back-to-back, slow controlled motion, 60 sec rest after superset

🏋️ Superset 3 – Peak Isolation

1️⃣ Concentration Curl – 3 sets × 12–15 reps
2️⃣ Cable Rope Curl – 3 sets × 12–15 reps
📍 No rest between exercises, 60–90 sec after superset

🏋️ Superset 4 – Finisher Pump

1️⃣ Reverse Grip Barbell Curl – 2 sets × max reps
2️⃣ Dumbbell Cross-Body Curl – 2 sets × max reps
📍 Back-to-back, slow negative, peak squeeze

🧠 WHY THIS WORKS

Basic exercises + supersets = maximum tension, pump & bicep overload → peak & thickness.

🚀 TRAINING TIP

Rest only after each superset, focus entirely on form & squeeze.