Exercise

Sets

Reps

Rest (s)

Rope Cable Extensions

ss Reverse Cable Extensions (with Bar)

3

15,12,12

30

Skull Crushers

ss Close-Grip Barbell Press (with same bar/weight)

3

12,10,8

45

Overhead Dumbbell Extensions

ss Close-Grip Push-Ups

3

12,10,8

45

Rope Cable Extensions

ss Body Weight Skull Crushers

3

15,12,12

30

Cable (Rope) Curls

ss Straight Bar Cable Curls

3

15,12,12

30

Hammer Curls (together)

ss Dumbbell Curls (Alternating)

3

12,12,8

45

EZ Bar Curls

3

12,10,10

45

Barbell Curls

ss Straight Bar Cable Curls

3

15,12,12

30

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