A1 single arm cable cuff extension – 10-15 reps
A2 single arm DB preacher – 6-12 reps
3 sets, 2 minutes rest between rounds

B1 JM banded smith press – 10-15 reps
B2 single arm DB hammer curl – 8-12 reps
2-3 sets, 2 minutes rest between rounds

C1 cable rope overhead extension- 20+ reps
C2 cable curls – 20+ reps
2-3 sets, 45 seconds rest between rounds

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