First four exercises done back-to-back, 90s 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 (rope)
Underhand Pushdown:
80×20
80×20
80×20
80×20
80×30
Seated Tricep Press Machine:
110×20
110×20
110×20
110×20
Duration: 25 minutes