All exercises super set, 60-80s between rounds.
KB Hammer Curls (holding horn with neutral grip, hold last 5 reps at the top for 2 count):
53×20
53×20
53×20
53×20
53×30
Band Curls (standing on band):
green ×20
green ×20
green ×20
green ×20
red ×30 (reverse grip)
Single-arm Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×20
Band Pushdown:
red ×20 (single arm)
red ×20 (single arm)
red ×20 (single arm)
red ×20 (single arm)
red ×30 (regular)
OH Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30
Band ‘Dip’ Pushdowns:
purples ×20
purples ×20
purples ×20
purples ×20
purples ×30
Duration: 25 minutes