All exercises done back-to-back, 60-90s rest between rounds.
DB Hammer Curls (hold last 5 reps at the top for 1 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×20
Cable Curls:
60×20
60×20
60×20 (wide-grip)
40×20 (wide-grip, slow negatives)
30×20 (reverse grip)
V-bar Pushdown:
80×20
80×20
80×20
80×20
80×20
Underhand Pushdown:
60×20
60×20
60×20
60×20
60×20
Duration: 17 minutes