Bicep Hammer Curl - Phase 4 - Hypertrophy Phase 2 - Day 4: This is the final exercise for the biceps; the alternating hammer curl. Slightly different from the hammer curl shown in Hypertrophy Phase 1, this hammer curl involves alternating your arms and bringing the weight across the body rather than straight out in front. This will work the brachialis muscle a little bit more and is a great way to finish off your arms workout. Keep the reps high with 3 sets of 15, 12 and then 10 reps for Hypertrophy Phase 2. Pyramid the weight up and finish strong with this exercise as you'll be having a week off for the muscle groups after this. - Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder.