Exercises superset, 30s rests between rounds.
Preacher DB Hammer Curls (last 5 reps held for 2 count @ top):
15×20
15×20
15×20
15×20
15×30
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
70×30
OH Rope Extensions:
60×20
60×20
60×20
60×20
60×30
Duration: 25 minutes