Pushdowns * Cable OH Extensions * Reverse Pushdowns * Pushdowns:
30×20*20*20*20
Pushdowns * Cable Curls:
60×15*60×15
80×15*80×15
100×15*100×15
120×15*120×15
Underhand Pushdowns * DB Curls (elbows tucked forward):
40×20*25×20
60×20*25×20
80×20*25×20
100×20*25×20
Crossover Cable Extensions * OH Cable Curls:
30×20*30×20
30×20*30×20
30×20*30×20
30×20*30×20
Seated Tricep Pushdown Machine:
100×20-20-20-20
Preacher Curls:
45×20-20-20-20
Rope Lat Pushdown (y-stack) * Rope Face Pull (y-stack):
40×20*40×20
40×20*40×20
Duration: 45 minutes