A1 seated cable high “pulse” curls – 20 reps*
A2 standing cable curls – 20 reps
A3 seating incline “pulse” curls – 20 reps**
A4 iso stretch – 30 seconds
A5 upright rope “pulse” extensions – 20 reps*
A6 lean forward rope extensions – 20 reps
A7 overhead rope extensions – 20 reps**
A8 iso stretch – 30 seconds
1-2 rounds, 30 seconds rest between rounds
*small ROM in shortened range
**small ROM in lengthened range