Sets: 7, Reps: 4, Rest: 90 Seconds
Load a barbell with a heavier weight than you could normally curl and hold it with an underhand grip, hands shoulder-width apart. Keeping your lower back arched, bend forward at the hips and bend your knees to gather momentum (A). Then explosively extend your hips and knees and curl the weight, “cheating” form to get it up (B). Reverse the motion to return to the starting position. That’s one rep. Go up in weight on the second set, and then keep the same weight for the remaining five sets.