All exercises done back-to-back, 60-70s rest between rounds.
DB Hammer Curls (hold last 5 reps at the top for 2 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×30
Cable Curls:
60×20 (v-bar)
60×20 (v-bar)
60×20 (straight-bar)
60×20 (straight-bar drag curl, slow negatives)
40×30 (reverse grip)
Pushdown:
80×20 (v-bar)
80×20 (v-bar)
80×20 (straight-bar)
80×20 (straight-bar)
80×30 (v-bar)
Underhand Pushdown:
60×20
60×20
60×20
60×20
60×30
Duration: 17 minutes