Alternate incline dumbbell curl 4reps – 10times, 12times – 5kg each
Alternate incline hammer curl 4reps – 10times, 12times – 5kg each
Machine preacher curl 4reps – 25times – 4.5kg
Preacher curl 4reps – 15times – 0kg
Plate hand squeeze 4reps – 10times – 10kg
Feel the strength a bit now, but is still not sufficient to lift up 10kg yet by one hand. Looking at my trainer lifting up easily for 15kg @@ , with bulky muscles popping out . Wow!!. When can I do that? Just start from 3kg bah, stop imagine and do it! At least there are some improvement in these past 3 month (self pity). Plan to be able to lift 8kg on the 9th month. Yeah! the goal for my bicep. lol.