Activations/CPREP

A1 rack deadlifts – 2 sets, first sets 5-6 reps, second (back off) set, 8-10 reps, 3 minutes rest before working sets

B1 chest supported row (machine/tbar/incline bench w DB <- pick one) – 2 sets, first sets 5-8 reps, second (back off) set, 10-12 reps, 2 minutes rest before working sets

C1 neutral shoulder width pulldown (pull down machine/cable/pull up <- pick one) – 2 sets, first sets 5-8 reps, second (back off) set, 10-12 reps*, 2 minutes rest before working sets
*if equiptment allows, first working set is single arm, second set is both arms
***C2 rope pullover – 8-10 reps
C3 rope seated pull down – 15+ reps
C4 rope seated row – 15+ reps
1 set, immediately off of second working set
***this super set it “optional” extra volume

D1 reverse pec dec – 2 sets, first sets 5-8 reps, second (back off) set, 10-12 reps*, 90 seconds rest before working sets
*2-3 drop sets off of last set

E1 single arm preacher curl (DB, or machine) 2 sets, first sets 5-8 reps, second (back off) set, 10-12 reps, 60 seconds rest before working sets
***E2 incline cable curls – 15+ reps, 1 set
***this set is “optional” extra volume

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