| 01 WIDE FRONT PULL UPS |
| 02 LAWNMOWERS |
| 03 TWENTY-ONES |
| 04 ONE-ARM CROSS BODY CURLS |
| 05 SWITCH GRIP PULL UPS |
| 06 ELBOWS OUT LAWNMOWERS |
| 07 STANDING BICEP CURLS |
| 08 ONE ARM CONCENTRATION CURLS |
| 09 CORN COB PULL UPS |
| 10 REVERSE GRIP BENT OVER ROWS |
| 11 OPEN ARM CURLS |
| 12 STATIC ARM CURLS |
| 13 TOWEL PULL UPS |
| 14 CONGDON LOCOMOTIVES |
| 15 CROUCHING COHEN CURLS |
| 16 ONE ARM CORKSCREW CURLS |
| 17 CHIN UPS |
| 18 SEATED BENT OVER BACK FLYS |
| 19 CURL UP/HAMMER DOWNS |
| 20 HAMMER CURLS |
| 21 MAX REP PULL UPS |
| 22 SUPERMAN |
| 23 IN-OUT HAMMER CURLS |
| 24 STRIP SET CURLS |
