ANTOINE VAILLANT
“ARMED ANARCHY"
WORKOUT
Exercise
STANDING BARBELL CURLS
ALTERNATING DUMBBELL CURLS
SEATED CONCENTRATION CURLS
Sets
1
3
3
1
3
1
Reps
50
12
12
25
30
50
Rest
60 sec.
(per arm) 60 sec.
60 sec.
STANDING BARBELL CURLS
SET-UP: EXECUTION:
Grasp a barbell or Olympic bar with
both hands around shoulder width
apart using an underhand grip
(palms facing up). Stand straight
up, feet together (you may be more
comfortable putting one foot back
for stability), back straight, and
with your arms fully extended. The bar should not be touching
your body. Keep