Barbell Curls - 2 sets - 95lbs
Rope Push Downs - 2 sets - 120lbs
Dips - 2 sets - 70lbs
*then 15 reps at bodyweight
Hammer Curls - 2x8 - 45lbs
* after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5
* Sets of 5-4-3-2-1 (15 second rest)
Cash Out:
Barbell Curls - 21s - 2 sets - 45lbs
Rope Curls - 10-1 - 70lbs - 55 reps
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