Activations/prep

A1 ring dips – 6-10 reps
A2 concentration curls – 6-10 reps
3 rounds, 90 seconds rest between rounds

B1 lying band triceps extensions – 15-20 reps
B2 incline DB curls – 10-15 reps
3 rounds, 45 seconds rest between rounds

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