10/21 – Arms – Deload

Exercises superset, no rests between rounds.

Preacher Curls:
45×10
45×10
45×10
45×10
45×10

Wide-grip Preacher Curls:
45×10
45×10
45×10
45×10
45×10

DB Hammer Curls (last 5 reps held for 2 count @ top):
20×20
20×20
20×20
20×20
20×20

OH BB Extensions:
45×10
45×10
45×10
45×10
45×10

V-bar Pushdowns:
40×20
40×20
40×20
40×20
40×20

Single-arm Underhand Pushdowns:
10×20
10×20
10×20
10×20
10×20

Duration: 16 minutes