A1 ring pull-ups – 2-3 sets*, 5-10 reps, 2-3 minutes rest between sets
*last set extend with kneeling banded pull downs, followed by a hanging Iso-hold for 30 seconds

B1 incline bench barbell rows – 2-3 sets, 5-10 reps, 2-3 minutes rest between sets

C1 wide grip pull ups – 8-10 reps

C2 band floor rows – 12-15 reps
2-3 rounds*, 90 seconds rest between rounds
*on the last set do one drop set on pull-ups and two drop sets on band rows

D1 incline bench preacher curls – 2 sets, 5-8 reps, 2 minutes rest between sets

E1 seated band high curls – 12-15 reps

E2 incline DB curls – 10-12 reps

2-3 rounds*, 60 seconds rest between rounds
*finish the last set of incline DB curls with a 30 second iso hold

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