First six exercises superset, no rests between rounds.
Preacher Curls:
45×10
45×10
45×10
45×10
45×10
45×10
45×20
Wide-grip Preacher Curls:
45×10
45×10
45×10
45×10
45×10
45×10
45×20
Preacher DB Hammer Curls:
15×15
15×15
15×15
15×15
15×15
15×15
15×30
OH BB Extensions:
45×10
45×10
45×10
45×10
45×10
45×10
45×20
V-bar Pushdowns:
40×20
40×20
40×20
40×20
40×20
40×20
50×50-30×50
Underhand Pushdowns:
40×20
40×20
40×20
40×20
40×20
40×20
40×50-20×50
Seated Tricep Pushdown Machine:
125-110-95-80-65×10-50×50
Duration: 30 minutes