Taking it easy for forearm.
Cable Curls (narrow):
30×20
30×20
30×20
30×20
30×30
Cable Curls (wide):
30×20
30×20
30×20
30×20
30×30
DB Hammer Curls:
25×20
25×20
25×20
25×20
25×30
V-bar Pushdowns:
50×20
50×20
50×20
50×20
100×30-50×30
Wide-grip Reverse Pushdowns:
50×20
50×20
50×20
50×20
50×30-30×30
Duration: 16 minutes