9/15 – Arms/Abs

Arm exercises superset.

Alternating DB Curls:
25×15
25×15
25×15
25×15
25×21f

Preacher Curls:
75×12
75×12 (wide grip)
75×12
75×12 (wide grip)
75×13f-5f-4f

DB Hammer Curls (last 5 reps held @ top):
25×15
25×15
25×15
25×15
25×25f

V-bar Pushdowns:
100×15
100×15
100×15
100×15
100-80-60×15-40×20-20×50

Hanging Leg Lifts * Hanging Knee Lifts (ab strap):
×10-10
×12-12
×15-15

Duration: 27 minutes