Here’s a quick little workout I love to do when pressed for time. Gets the job done in 30 minutes or so.

A1 ez bar close pronated grip frenchpress x12  tempo 3111 no rest

A2 Db lying extension x8-10 tempo 4010 rest 60 seconds

A3 Incline semi supinated db curl x 12 tempo 3111 no rest

A4 ez bar close grip scott curl x 8-10 tempo 4010 rest 60 seconds

repeat for 4 sets

B1 rope pushdown x 12 tempo 3130 rest 45 seconds

B2 bent-over one arm supinated DB curl x12 3130 rest 60 seconds. (total focus on isolating and maximum contraction)

Repeat for 3 sets

Enjoy!