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Cake day: September 19th, 2023

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  • Anything between 5-30 reps is inside the hypertrophic sweet spot, but for isolation exercises you probably want to aim for ~12 reps and up.

    My biggest concern reading this is that you seem quite fixated to the weight of the dumbells. Some body English is fine, but be careful to not make what should be a biceps exercise into a full body exercise.