Activations/Prep

A1 incline rack barbell press – 2 sets*, 5-8 reps, 3 minutes rest between sets
last set, double drop*
**on the last weight drop, add a band around the back, then take off the band and do one more set with just the bar/weight one more set after

B1 banded incline DB flys – 2 sets*, 8-12 reps, 2 minutes rest between sets
*after the last set drop to just the band, then just the dumbbells again for flys, lasted to a DB press to failure

C1 banded pushups – 2 sets*, 15-20 reps, 1 minute rest between sets
*after last set, drop to just the band, then on more set just body weight push ups to failure

D1 banded Y raises – 2 sets*, 12-12 reps, 60 seconds rest between sets
*after last set, one drop, then two more drops in partial range (last drop set, doubled band)

E1 single arm DB triceps extensions- 2 sets*, 8-10 reps, 90 seconds rest between sets
*last set extend with band extensions, then to overhead band extensions to failure

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