| Exercise, Volume | 2/ | 10/ | 20 |
| Weighted Bench Dip | 8 | @ | 25 |
| 3 sets, 8 reps | 8 | @ | 25 |
| 8 | @ | 25 | |
| One-arm Kettlebell Row | 12 | @ | 40 |
| 3 sets, 8 reps | 12 | @ | 40 |
| 12 | @ | 40 | |
| Incline Hammer Curl | 8 | @ | 40 |
| 3 sets, 8 reps | 8 | @ | 40 |
| 8 | @ | 40 | |
| Overhead Cable Curl | 8 | @ | 50 |
| 3 sets, 8 reps | 8 | @ | 50 |
| 8 | @ | 50 | |
| Inner Bicep Dumbbell Curl | 8 | @ | 30 |
| 3 sets, 8 reps | 8 | @ | 30 |
| 8 | @ | 30 | |
| EZ-Bar Curl | 8 | @ | 45 |
| 3 sets, 8 reps | 8 | @ | 45 |
| 8 | @ | 45 |
I should probably add something here.