All exercises done back-to-back, 60-70s rest between rounds.
DB Hammer Curls (hold last 5 reps at the top for 2 count):
30s ×20
30s ×20
30s ×20
30s ×30
Cable Curls:
60×20 (wide-grip)
60×20 (wide-grip)
60×20 (close-grip)
40×30 (reverse grip)
V-bar Pushdown:
80×20
100×20
120×20
120×30
Underhand Pushdown:
20×20 (single-arm)
20×20 (single-arm)
60×20
60×30
60×30 (straight bar pushdown)
Duration: 16 minutes