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
V-bar Cable Curls:
60×20
60×20
60×30
40×30 (straight bar, reverse grip)
V-Bar Pushdown:
60×20
80×20
80×20
80×30-60×30
Underhand Pushdown:
60×20
60×20
60×20
60×30-40×30
Duration: 16 minutes