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
Cable Curls (rope):
30×20
30×20
30×20
30×20
30×30
Rope Pushdowns:
30×20
30×20
30×20
30×20
30×30
OH Rope Extensions:
30×20
30×20
30×20
30×20
30×30
V-bar Pushdowns:
30×100
Duration: 13 minutes