| Barbell Curls: 5×8-10, last set is a double drop set |
| Dumbbell Over Head Extensions: 5×10-15, last set is a double drop set |
| Dumbbell Alternating Curls: 4×8-10, last set is a double drop set |
| EZ Bar Skull Crusher: 4×10-12, last set is a double drop set |
Superset:
| Single Arm Dumbbell Preacher Curls: 4×12-15 |
| Single Arm Cable Push Downs: 4×12-15 |
Superset:
| BFR Rope Cable Push Downs: 4×20,15,15,15 |
| BFR Rope Hammer Curls: 4×20,15,15,15 |
Superset:
| High Cable Curls: 4×12-15 |
| Rope Over Head Extensions: 4×12-15 |
