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Curl Circuit

LIFT: CURL CIRCUIT

FOCUS / PURPOSE: BICEPS

EQUIPMENT: BAR, PLATES

TECHNIQUE
This is a three-phase exercise.
PHASE 1
1. The athlete should begin with his arms fully extended.
2. He should curl the bar to form a 90 degree angle with his arm.
3. Once reaching the 90 degree point, he should lower his arms back down.

PHASE 2
1. The athlete should begin with his arms held at 90 degree angles.
2. He should curl the bar upwards as he would in a typical curl.
3. He should lower his arms back to the 90 degree position and then repeat steps 1 and 2.

PHASE 3
1. The athlete should begin with his arms fully extended.
2. He will do a complete curl.

CURL CIRCUIT WORKOUT

1. Peak Phase – 3 sets with each set consisting of work from all three phases. 1 set equals all three phases.
Week 9: Repetitions for each set – 3 x 3 x 7
Week 10: Repetitions for each set – 3 x 3 x 7
Week 11: Repetitions for each set – 3 x 3 x 7
Week 12: Repetitions for each set – 3 x 3 x 7

Click here for video showing how to properly perform the curl circuit.