CEEPrep

A1 single arm DB t-bench preacher – 5-10 reps
A2 dips – 5-10 reps

2 sets, 2 minutes rest before working sets

B1 incline cable curls – 8-15 reps
B2 cable cross extension floor – 6-12 reps

2 sets, 90 seconds rest before working sets

vHIT

BRF with DB curls and rope extensions – 25,25, 15, 15 (see video)

MitiForce

C1 club pronation/supination – 1 working set – 8 complete reps (replace with rod/broom stick if you don’t have the club)

D1 DB wrist curls – 1 working set – 12-20 reps, 69 seconds rest before working set

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