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BRYNLEY'S GYM PROGRAM

BICEP CURL X HAMMER CURL PRESS (4x8)

25s

Start with a single arm bicep curl on both sides, then hammer curl press the dumbbells. That is one full rep!

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-50+ lbs

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    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the ...

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