A1 activations

B1 machine row – 4 sets, 6-10 reps, 2 minutes between top sets

C1 single arm pull down – 3 sets, 6-10 reps, 2 minutes rest between sets

D1 rope pull over – 12-20 reps
D2 pull down – 8-20 reps****
3 sets, 1 minute rest between rounder

****rest pause twice each set (10 seconds rest keeping hands on handles)

E1 lying triceps extension – 3 sets, 6-12 reps, 60 seconds between sets

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