1/8 – Arms

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

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

Cable Curls:
60×20
60×20
60×20 (narrow grip)
40×30 (reverse grip)

Rope Pushdown:
60×20
60×20
60×20
60×30

Underhand Pushdown:
60×20
60×20
60×20
60×30

Duration: 15 minutes