Pushdowns * Cable Curls (elbows forward):
30×20*30×20
50×15*50×15
70×12*70×12
90×10*90×10
110×10*110×10
200×10*130×10
200×10*150×10
200×15*170×8
Skull Crushers * Concentration Curls:
115×10*50×10
135×10*50×9
Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
50×10*50×10
60×8*60×10
70×7-30×10*70×8-30×10
Duration: 35 minutes