12/30 – Arms

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