All exercises super set, 90s between rounds.
Band Hammer Curls (standing on bands, hold last 5 reps at the top for 2 count):
reds ×20
reds ×20
reds ×20
reds ×20
reds ×30
Band Curls (standing on band over wooden dowel, various grips):
green ×20
green ×20
green ×20
green ×20
red ×50 (reverse grip)
Single-arm Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30
Band Pushdown:
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30
Reverse OH Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30
Incline Pushups on Stairs (palms forward grip on step, hands pec level):
×20
×20
×20
×20
×30 (on floor)
Duration: 30 minutes