Pushdowns:
50×50
80×10
110×10
140×10
Underhand Pushdowns:
50×20
80×20
110×20
Cable Curls:
50×30
80×10
110×10
140×10
170×10
Reverse-grip Cable Curls:
30×20
50×20
70×20
Hammer Strength Plate Loaded Dip:
270×10
360×10
360×10
360×10-270×12
Arsenal Seated Bicep Curl Machine (narrow * wide-grip):
50×15*15
50×15*15
50×15*15
Arsenal Seated OH EZ Extension:
100×10
100×10
100×10
EZ Drag Curls:
70×12
70×12
70×12
Duration: 27 minutes