Barbell Curl/Press/Upright Row
This is the exercise that you need to do if you want to get some assisting work in but don’t have much time. You can not only cram in work for your forearms, biceps, and shoulders in a short amount of time, but it’s also an extremely demanding lift that will get your heart rate up and make you feel like you got quite a bit of work done without spending all day at the gym.
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