Here’s how it works: Grab a loaded EZ curl bar. Perform the following rep scheme without stopping.
1. 7 bottom-half reps
2. 7 top-half reps
3. 7 full reps
To make this more challenging, Gaddour recommending increasing the load each session. You can also increase the volume of reps from 7 to 8, 9, or 10.
You could also go lighter and do it as a timed set, pumping out as many reps in each range as possible for 20 seconds. Add 5 to 10 seconds every time you do the workout.