First five exercises superset, 30s rests between rounds. Last round’s sets to failure.
KB Hammer Curls (holding kb by the horn):
53×12
53×12
53×12
53×12
53×23
Standing KB Curls (holding kb in palms of hands):
53×10
53×10
53×10
53×10
53×13
Single-arm Crossover Band Extension:
red ×10
red ×10
red ×12
red ×12
red ×25
Pushdowns:
green ×15
green ×15
green ×15
green ×15
green ×20
Incline Pushups (diamond hand position, elbows tucked):
×20
×20
×20
×20
×25
Standing Band Curls (dowel, grip change every 25 reps, performed after above sets):
red ×200
Duration: 21 minutes