A1) Isometric preacher curl- 30-45sec. Hold the bar so your forearms are parallel to the floor and keep a hard contraction on your biceps the entire time.
TAKE 20 SEC THEN..
B1) Seated dumbbell hammer curls-8-10 reps
TAKE 20 SEC THEN..
C1) Chin-up-8-10 reps
* Take 2 min of rest then repeat 2 more rounds
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