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Barbell or EZ-Bar Biceps Curl – 3 sets x 6-8 reps. Rest: 90 seconds. Close-Grip Bench Press – 3 sets x 6-8 reps. Rest: 90 seconds. Seated Dumbbell Lateral Raise – 3 sets x 10 reps. Rest: 60 ...

Keep your elbows close to your body and curl the barbell up to your chest. Slowly lower it back down. This exercise allows you to lift heavier weights, which helps build muscle mass faster.