Rogan Richards

Blow out your BIS with barbell curls, super setting inner and outer grip with a training partner. Get a low weight and start with outer grip and do 10 reps. Pass the BB to your training partner and he does 10 reps inner grip. He passes the BB back to you and you do 10 reps inner grip. You pass it back to your partner and he does 10 reps outer grip. If you guys can keep going then keep going. It doesn’t matter if you start inner or outer as long as you are swapping each time. You can also do this on your own, it’s just harder because there’s little to no rest between changing grips.

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The atmosphere is old school enough to have that “Pumping Iron” feel and the equipment is new enough to get the job done. I’m talking about City Gym Sydney. You would have seen a shit load of selfies I’ve been posting up on Instagram taken in the mirror of the men’s room at this gym – that room and mirror is notorious for muscle selfies because of its great down lighting!

For this video I hit my trademark, thick hairy, pecs. Instead of stacking the weight on as I normally do I opt for volume, supersets and controlled full range of motion going to failure.

Massive thank you to CITY GYM SYDNEY.

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