V-bar Pushdowns * V-bar Cable Curls (elbows forward):
30×20*30×20
50×20*50×20
70×15*70×15
90×12*90×12
110×10*110×10
200×10*130×10
150×10*150×10
170×10*170×10
Skull Crushers * Concentration Curls:
120×12*55×9
140×8*55×6
Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls:
30×20*60×10
40×15*70×10
50×10*70×8
40×15-30×15*40×15-30×15
Underhand Pushdowns * Pushdowns:
50×20*50×20
Duration: 30 minutes