4 sets of
7 ½ reps barbell bicep curls from the bottom (rep from the bottom stop mid way up and go back down, that’s a ½ rep from bottom)
7 ½ reps barbell bicep curls from the top
7 full reps barbell bicep curls
Immediately into max amount of reps possible of bench dips.

Note: ½ rep from the bottom = rep from the bottom stop mid way up and go back down, that’s a ½ rep from bottom.
½ rep from the top= start at the top and bring barbell half way down, stop midway down, bring barbell back up, that’s ½ rep from the top.
Bench dips- Max amount of reps means as many reps as possible until you can’t successfully complete another rep with good form. Each bench dip max amount of reps should be at least a minimum of 12 reps each set. Rest 2 minutes between sets.