Activations/prep

A1 single arm preacher curls – 6-10 reps
A2 Swiss close-grip press with chains – 6-10 reps
2 sets, 3 minutes rest before top sets

B1 machine or hammer curl (pick) – 8-12 reps
B2 cable cross triceps extension – 8-12 reps
2 sets, 2 minutes rest before top sets

C1 high cable curls – 10-15 rep
C2 incline DB curls – 10-15 reps*
C3 rope extensions – 10-15 reps
C4 rope overhead extensions – 10-15 reps*
2 sets, 1 minute rest between rounds
*30 second iso hold on the last set

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