Seated EZ Bar Curls - 10x10 @ 60lbs
EZ Bar Skull Crushers - 10x10 @ 60lbs
PullDowns - 2x3 @ 250lbs
Step Forward Cable Curls - 8 x 40-50-60-70
“For the 10 sets of 10 exercises, choose a load that you can do 20 reps with, and stick with it for all 10 sets, even if you can’t make all 10 reps with good form. Do not take any sets to failure — quit when you have one rep left in you. Over time, work to get all 10 reps for each set, and then increase the load by 5 percent. Try the program for 4 weeks.
To make matters worse, your rest periods are short: 60 seconds between sets, if you’re doing one main lift (such as a squat or bench press), and 90 to 120 seconds between sets, if you’re alternating two lifts”. - Men’s Health
AVG HR - 116 BPM
MAX HR - 142 BPM
