Activations/prep

A1 reverse band smith – 5 sets, 6-12 reps, 2 minutes rest before working sets
***one top set, one back off set, then set the ROM a couple inches shorter, 2-3 more sets dropping weight every set. 30 seconds rest between “short range” sets

B1 roller flys – 3 sets, 8-12 reps, 2 minutes rest before working sets

C1 seated cable cross triceps extensions- 8-12 reps
C2 single arm DB preacher curls – 6-10 reps
3 rounds, 90 seconds rest between super set

D1 overhead rope triceps extensions – 12-15 reps
D2 seating “incline” cable curls – 10-12 reps
3 rounds, 45 seconds rest between rounds

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