Maintenance Volume
5 sets per week
Minimum Effective Volume
8 sets per week
Maximum Adaptive Volume
14 - 20 sets per week
Maximum Recoverable Volume
26 sets per week
Alternating Dumbbell Curl
Barbell Curl Narrow Grip
Barbell Curl Normal Grip
Cable EZ Bar Curl Wide Grip
Cable EZ Bar Curl
Dumbbell Single Arm Preacher Curl
Dumbbell Spider Curl
Dumbbell Twist Curl
EZ Bar Curl Narrow Grip
EZ Bar Curl Wide Grip
EZ Bar Preacher Curl
EZ Bar Spider Curl
Hammer Curl
Incline Dumbbell Curl
Machine Preacher Curl
Rope Twist Curl