Forearms. Biceps. Triceps. Traps.

Hammer grippers / Pronated barbell curl

3x10-12 1:3:2:0 / 3x10-12 1:0:2:0

Alternating hammer-dumbbell curl / Overhead dumbbell extension

3x10 1:0:2:0 / 3x12-7 1:1:3:1

Face pull (traps) / Rope tricep extension

3x12-7 1:2:2:1 / 3x20 1:0:2:0

Preacher curl

3xFailure 1:0:2:3

*Completely relax at the bottom of the rep and explode up.