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)
OH DB Extension:
100×20
100×20
100×20
100×30
Single-arm Rope Extensions:
10×20
10×20
10×20
10×30
Duration: 13 minutes