Here I demonstrate not only how to set the bench up , but how to do smash grip and regular spider curls with dumbbells.

Keep in mind we will be doing four sets high volume training 12 to 15 reps, pick 4 to 5 of these exercises.

All exercises will be done with four sets 10 to 12 reps

If it's your first time training for this amount of volume, maybe just start with three sets and do all five exercises