Pushdowns * Cable Curls (curl bar):
50×30*50×30
80×15*80×15
110×12*110×12
140×10*140×10
170×10*170×10
190×8*190×8
210×8*210×8
100×15*100×15
Arsenal Seated Bicep Curl Machine (wide-grip):
100×10
100×10
100×10
100×10
TG Plate Loaded Dip:
180×20
270×20
360×15
360×15
410×15 (PR)
410×15
Concentration Curls:
50×12
50×10
50×7
Single-arm Cable Crossover Extensions:
20×20
30×20
40×15-20×20
Duration: 40 minutes