A1 core activations (as many sets/reps as needed)

B1 neutral grip pull ups – 5 sets, 4-8 reps, 90 seconds rest

C1 glute/rec fem activations (as many sets/reps as needed)

D1 deadlifts – 3 set, 5 reps, 90 seconds rest

E1 lying cuff lateral raises – 3 sets, 10-12 reps, 45 seconds rest

F1 biacromial flat bench press – 10 reps

F2 neutral grip rows – 10 reps

3 sets, 30 seconds between supersets

G1 high cable rear delts – 10-12 reps

G2 incline bench laterals – 10-12 reps

3 sets, 15 seconds rest between supersets

****only working sets listed, take as many warm up sets as needed