Activations

A1 preacher curls (DB or EZ bar) – 5-7 reps
A2 dips (chain or band) – 5-7 reps
1 sets, 2 minutes rest between rounds

B1 preacher curls (DB or EZ bar) – 8-12 reps
B2 rope high curls – 10-15 reps
B3 Incline cable curls – 10-15 reps
B4 dips (chain or band) – 8-12 reps
B5 lying cable cross extensions – 10-15 reps
B6 overhead rope extension – 10-15 reps
2 sets, 90 seconds rest between rounds

C1 pronation/supination- 6-8 reps
C2 forearm extensions – 10-15 reps
C3 forearm curls – 10-15 reps
C4 pronated EZ curls – 10-5 reps
1-3 sets*, 60 seconds between rounds
*as many sets as you can tolerate (due to boredom)

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