Exercises superset, 15-30s rests between rounds, 60s before last round.
Preacher Curls:
55×20
55×20
55×20
55×20
55×25
Wide-grip Preacher Curls:
55×20
55×20
55×20
55×20
55×25
Seated DB Hammer Curls (on preacher bench):
20×15
20×15
20×15
20×15
20×20
V-bar Pushdowns (Y-stack):
80×20
80×20
80×20
60×20
60×30
Single-arm Reverse-Grip Pushdowns (Y-stack):
20×20
20×20
13×20
13×20
13×25
Duration: 24 minutes