Exercises superset, 30-60s rests between rounds.
DB Hammer Curls (last 5 reps held for 2 count @ top):
30×20
30×20
30×20
30×20
30×30
Preacher Curls:
45×20
45×20
45×20
45×20
45×30
Wide-grip Preacher Curls:
45×20
45×20
45×20
45×20
45×30
V-bar Pushdowns:
70×20
70×20
70×20
70×20
100×30
Wide- Grip Pushdowns:
70×20
70×20
70×20
70×20
100×30
OH Rope Extensions:
60×20
60×20
60×20
60×20
70×30
Duration: 23 minutes