All exercises done back-to-back, 90s rest between rounds.
DB Hammer Curls (hold last 5 reps at the top for 1 count):
40s ×20
40s ×20
40s ×20
40s ×30
Cable Curls:
100×20
80×20
80×20 (wide-grip)
40×30 (reverse grip)
V-bar Pushdown:
100×20
80×20
80×20
80×30
Single-arm Underhand Pushdown:
20×20
20×20
20×20
20×50 (alternating arms every 10 reps)
Duration: 17 minutes