This one is really more of an arms and shoulder-oriented complex than it is a quad-set. Regardless of what you call it, perform for a high volume with light loads and use as a workout finisher. Load the bar with no more than 10 pound plates for a total of 65 pounds.
- A1 Overhead Triceps Extension x 15-25 reps
- A2 Curl x 15-25 reps
- A3 Wide-Grip Upright Row x 15-25 reps
- A4 Overhead Press x 20-30 reps
Do 1-3 sets, resting 1-2 minutes between sets before repeating the sequence.
Although there's no magic order to the exercises, I recommend placing the overhead presses at the end since that's the strongest of the movements. Since all of the exercises are done with the same load, it makes sense to leave the easiest exercise at the end when you're fatigued.
Regardless of the order you choose, don't put the bar down. Switch grips holding the bar so that you keep the pace up and keep working throughout the sequence.