Prep/Activations

A1 lat pull down – 2 sets*, 6-12 reps, 2-3 minutes rest before working sets
A2* upright cable pullover – 10 reps
A3* lean forward cable pullover 10 reps**
*only one round through after last back off set
**one drop set

B1 tbar row – 2 sets*, 6-12 reps, 2-3 minutes rest before working sets
*Double drop on last back off set

C1 banded rack deadlifts- 5-8 reps
C2 low back extensions- 10-20 reps*
1 round through, 2-3 minutes rest before working sets
*drop set on low back extensions

D1 machine preacher curls – 8-10 reps
D2 incline cable curls – 8-10 reps
2 rounds* through, 1-2 minutes rest before working sets
*drop sets on both

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