Pushdowns * Cable Curls (elbows tucked forward):
10×20*10×20
30×20*30×20
50×15*50×15
70×12*70×12
90×10*90×10
110×10*110×10
130×10*130×10
150×10*150×10
170×12*170×8
Skull Crushers * Concentration Curls:
115×10*50×12
135×10*50×10
155×10*50×10
Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
30×20*30×20
40×15*40×15
50×15*50×15
60×10*60×12
30×30*30×30 (both arms at once)
Duration: 35 minutes