Here’s how the routine works: Perform 20 reps of each exercise in the circuit back-to-back-to-back, rest for 60 to 90 seconds, and then repeat, but this time for 18 reps. Each time you repeat the circuit, subtract 2 reps from your sets, hitting 16 reps, 14 reps, 12 reps, and so on until you reach zero and the end of your workout. It’s all about volume.

20 DB Alternate Curls (Supinated & Hammer Grips)
20 Kneeling Single Arm Press
20 T-Pushups Up