Arm exercises superset.
Preacher Curls:
65×12
65×12
65×12
65×12
65-45-25×12
Alternating DB Curls (opposite arm held @ middle of rom):
25×12
25×12
25×12
25×10
25-15×10
DB Hammer Curls (last 5 reps held @ top):
25×12
25×12
25×12
25×10
25-15×10
V-bar Pushdowns:
100×15
100×15
100×15
100×15
100-90-80-70-60-50-40-30-20-10×15
Hanging Leg Lifts * Hanging Knee Lifts:
×10-10
×10-10
×10-10
Duration: 23 minutes