Rope Pushdowns * Rope OH Extensions * Rope Pushdowns:
30×50*50*50
Rope Pushdowns * Rope Cable Curls:
60×20*90×20
90×10*120×10
110×10*140×10
130×8*160×8
EZ Skull Crushers * EZ Wide-grip Drag Curls:
55×20*55×20
75×10*75×10
85×10*85×10
95×10*95×8
OH DB Extensions * DB Hammer Curls (elbows tucked forward):
40×20*40×15
50×15*50×12
50×15*50×10
50×15*50×8
Cable Crossover Extensions * Incline DB Curls:
20×20*20×20
30×15*20×15
30×12*20×12
30×10*20×10
Seated Cable Row (separate handles) * Wide-grip Pulldown (overhand):
150×10*150×10
180×10*180×10
200×8*200×8
220×6*220×6
Duration: 45 minutes