Rope Pushdowns:
40×30
70×20
70×20
100×10
130×10
150×10
170×10
EZ Drag Curls (slow negatives):
70×15
90×12
110×12
TG Plate Loaded Dip:
270×10
360×10
450×10
490×6 (PR)
490×4
450×6-360×12-270×15
Arsenal Seated Bicep Curl Machine (wide-grip):
60×15
110×8
120×6
120×4
Single-arm Cable Crossover Extensions:
20×20
40×15-20×20
Standing Alternating DB Curls:
40×12
40×9
40×7
Duration: 44 minutes