A “muscle sanwich” consists of 2 isolation exercises with a compound exercise in between.
This combination will absolutely FRY the target muscle group, and it can be applied to any body part because it works with hundreds of exercises.
I’ll throw different rep ranges at you in workouts, but if I wanted you to perform a biceps-based Muscle Sandwich it would look like this:
- DB Hammer Curl x15
- Chin Ups x8
- Standing Cable Curl x15