Activations/prep

A1 high incline reverse band smith – 2-3 sets, 6-12 reps, 2 minutes rest before working sets

B1 flat machine press – 2 sets, 6-12 reps, 2 minutes rest before working sets

C1 roller fly cable – 2-3 sets*, 10-12 reps, 90 seconds rest before working sets
*last set is a double drop set

D1 smith machine ROM drop set – 1-2 sets, 15, + 3-5, +3-5reps**
**move the safety’s up once for each drop set. Get as many reps as you can after each drop

E1 cable y raises – 2-3 sets***, 8-12 reps, 60 seconds rest before working sets
***double drop set on last working set

F1 cross cable triceps extensions – 2-3 sets**, 8-12 reps, 60 seconds rest before working sets
**last working set superset to over head rope triceps extension. Do one drop here as well

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