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