Exercises superset, 15-30s rests between rounds, 60s before last round.
Preacher Curls:
65×12
65×12
65×12
65×12
65×18
Wide-grip Preacher Curls:
65×10
65×10
65×10
65×10
65×12
Seated DB Hammer Curls (on preacher bench):
20×15
20×15
20×15
20×15
20×20
V-bar Pushdowns:
80×20
80×20
80×20
80×20
100×30-50×30
Single-arm Reverse-Grip Pushdowns:
20×20
20×20
20×20
20×20
20×20-10×20
Duration: 22 minutes