Prep/activations

A1 reverse band incline smith – 2 sets, 6-10 reps, 3 minutes rest between sets

B1 machine press – 3 sets**, 6-12 reps, 2 minutes rest between sets
**drop sets on the last two working sets

C1 roller cable flys – 2-3 sets**, 8-20 reps, 2 minutes rest between sets
**drop sets in last two working sets

D1 cable Y-raise – 2-3 sets, 8-20 reps, 2 minutes rest between sets
**drop sets in last two working sets

E1 cable cross triceps extensions- 10-12 reps
E2 rope overhead extensions- 10+ reps
2-3 sets**, 2 minutes rest between sets
**drop sets on last round

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