BACK & ARMS DAY

A1 Rope pullover
A2 Joe row
A3 neutral grip pull down
*****activations, 3-8 reps, as many sets as needed

B1 prime handle/ring pull ups – 5 sets, 5-8 reps, 2 minutes rest

C1 cable triceps/trap 3 activations
C2 cable curl/trap 3 activations
****activations, 3-8 reps, as many sets as needed

D1 Watson bench (or preacher) DB curls – 5-6 reps
D2 cuff cable triceps extensions- 8-10 reps 5 sets, 2 minutes rest
******all sets taken to (not past) failure