Pushdowns * Cable Curls:
20×50*20×25(rope and curl bar)
40×40*40×25
60×15*60×15
80×15*80×15
100×10*100×10
130×10*130×10
150×10*150×10 (switch to curl bar for pushdowns)
150×10*170×10
130×12*190×10
130×12*210×10 (PR)
Hammer Strength Plate Loaded Dip:
270×10
320×10
360×10
410×10 (PR)
410×10
Arsenal Seated Bicep Curl Machine:
50×15
100×10
120×10 (PR)
120×8
120×7
Single-arm Cable Crossover Extensions:
10×20
20×15
20×15
Concentration Curls:
50×10
50×9
50×8
Duration: 44 minutes