All exercises super set, no rest 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
KB Curls (kb hanging from wooden dowel):
88×10
88×10
88×10
88×10
53×20 (reverse grip)
Wide-grip Band Curls (dowel anchored to band):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30 (reverse grip)
Band Pushdown:
green ×20
green ×20
green ×20
green ×20
green ×30
Reverse OH Band Extension:
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30
Reverse-grip CG Floor Presses (lying across band looped over wooden dowel):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30 (regular grip)
Duration: 22 minutes