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