All exercises superset, no rests between rounds.
Band Hammer Curls (standing on bands, hold last 5 reps at the top for 2 count):
reds ×20
reds ×20
reds ×20
reds ×20
reds ×30
CG Band Curls (dowel anchored to band):
reds ×20
reds ×20
reds ×20
reds ×20
reds ×30
Wide-grip Band Curls (dowel anchored to band):
reds ×20
reds ×20
reds ×20
reds ×20
reds ×30 (reverse grip)
Band Pushdown:
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30
OH Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30 (reverse)
CG Floor Presses (lying across band looped over wooden dowel):
purple ×20
purple ×20
purple ×20
purple ×20
purple ×30 (reverse grip)
Duration: 23 minutes