First four exercises done back-to-back, 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)
60×30 (close-grip)
40×30 (reverse grip)
V-bar Pushdown:
80×20
100×20
120×20
130-100×20
Underhand Pushdown:
60×20
60×20
60×20
60×30
Seated Tricep Press Machine:
110×20
110×20
110×20
Duration: 20 minutes