Tag: hammer curl
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Phase 8: The Current Protocol — My Most Optimized 4-Day Training Engine
Phase 8 is the current protocol — a refined 4-day Upper A / Lower A / Upper B / Lower B split running alongside my peptide protocol. Here’s the full muscle group breakdown and current working weights.
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Phase 2: Core & Refinement — Dropping the Arm Day and Getting Smarter
Phase 2 dropped the dedicated arm day, added real core programming, and introduced barbell work. Here’s how the muscle group pairings evolved and where the weights ended up.