6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
BicepsBeginnerIsolation
Preacher Curl
Curl with the upper arm on a pad; strict and simple.
Benefits
- No cheating possible
- Strong peak contraction
How to do it
- Armpits snug on the pad
- Lower until the arms are almost straight
- Curl up and squeeze
Common mistakes
- Dropping fast at the bottom
- Lifting the elbows off the pad
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 75 s
- Reps in reserve
- 1
- Load step
- 2.5 kg
Safety and limitations
- Elbow · Avoid
Avoid with a moderate or worse elbow limitation; use an easier alternative.
Alternatives
Similar
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