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Incline Dumbbell Curl - Phase 3
Phase 3 Hypertrophy 1
Incline Dumbbell Curl - Phase 3 - Hypertrophy Phase 1 - Day 4: For bicep training, exercise selection is key & it's important to look at points of flexion. For this phase of training, start with the Incline Dumbbell curl, followed by the Barbell Bicep Curl before finishing off with the Preacher Curl on a 90 degree angle. So we're working from a stretch movement through to a shortened, fully contracted movement. However, you can always change this progression around. The incline dumbbell curl has a big stretch at the bottom of the movement; the upper arm is back behind the midline of the body. Maintain strict control & isolate the biceps. The movement should be nice & slow on the way down before squeezing the biceps to bring the weight back up & increasing the flexion of the elbow joint. For Hypertrophy Phase 1, aim for an initial warm up set of 15 reps, followed by 3 sets of 12, 10 & 8 reps. Only have 1 minute of rest between each set to build intensity & to maximise hypertrophy. Ensure you are also pyramidding the weights, ie more weight after each set. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder