All exercises done back-to-back, 60-70s rest between rounds.
DB Hammer Curls (hold last 5 reps at the top for 2 count):
25s ×20
25s ×20
25s ×20
25s ×20
25s ×20
V-bar Cable Curls:
60×20
60×20
60×20
60×20 (wide-grip straight-bar, slow negatives)
40×30 (reverse grip)
V-bar Pushdown:
80×20
80×20
80×20
80×20
80×30
Underhand Pushdown:
60×20
60×20
60×20
60×20
60×30
Duration: 17 minutes