Activations/prep

A1 incline DB arm curls – 8-12 reps
A2 low incline DB extensions – 8-12 reps
***3 drop sets, (at least 5 reps in each drop)
A3 high band curls – 10-15 reps
A4 band cross triceps extensions – 10-15 reps
1-3 rounds, 60 seconds rest between rounds

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