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
150×10*150×10
170×10*170×10
190×13*190×10
Skull Crushers * Concentration Curls:
125×12*55×10
145×10*55×8
Single-arm Crossover Tricep Extensions * Single-arm OH Cable Curls (y-stack):
17×20*20×20
23×12*27×12
27×8-13×20*30×8-17×20
Duration: 35 minutes