12/4 – Arms

All exercises done back-to-back, 90s rest between rounds.

DB Hammer Curls (hold last 5 reps at the top for  1 count):
35s ×20
35s ×20
35s ×20
35s ×30

BB Curls:
65×20
65×20
65×20 (wide-grip drag curl)
45×30 (reverse grip)

V-bar Pushdown:
80×20
90×20
100×20
100×30

Single-arm Underhand Pushdown:
10×20
20×20
20×20
10×20-20×30

Duration: 17 minutes