Activations/CPREP

A1 Incline press (Barbell, DB, Machine, Smith – Banded or chains are fine <- pick one) – 2 sets, first sets 5-6 reps, second (back off) set, 8-10 reps, 2-3 minutes rest before working sets

B1 dips (machine, plate, dip, or chain) – 1 set* 6-8 reps
*2-3 drops off of this one top set
***A2 Decline cable flys – 20+ reps (with 1 drop)
***this set it “optional” extra volume

C1 overhead press (Barbell, Swiss, DB, Machine, Smith – Banded or chains are fine <- pick one) – 2 sets, first sets 5-6 reps, second (back off) set, 8-10 reps, 2-3 minutes rest before working sets

D1 lying cuff laterals – 2 sets, first sets 6-8 reps, second (back off) set, 10-12 reps*, 90 seconds rest before working sets
*2-3 drop sets off of second set
***D2 rope face pulls – 15+ reps
***this set it “optional” extra volume

E1 triceps extensions (EZ, DB, or single arm DB <- pick one) – 2 sets, first sets 6-8 reps, second (back off) set, 10-12 reps, 60 seconds rest before working sets
***E2 rope rep press down – 15+ reps
E3 rope overhead extension – 15+ reps
***this super set it “optional” extra volume

**All sets listed are working sets. Always take as many warmup sets as needed.