A1 banded dips – 5-10 reps
A2 single-arm preachers – 6-10 reps***
5 sets, 1 minute rest between super sets

***last 2 sets of preachers, both arms at the same time, and drop set both sets

B1 lying cable cross extensions – 6-12 reps
B2 hammer curls (you chose, bar or DB) – 8-12 reps***
3 sets, 1 minute between super sets
***drop set last set

C1 lying cuff lateral raises – 6-20 reps***
3 sets, 2 minute rest between sets
***drop set last set

***all sets listed are working sets. Take as many warmup sets as needed.