A1 activations

B1 machine row – 4 sets, 6-15 reps, 2 minutes rest between sets

C1 single arm pull down – 3 sets, 5-12 reps, 2 minutes rest between sets

D1 rope cable pullover – 10-15 reps
D2 2-arm DB rows – 8-10 reps
D3 seated cable rows – 12-20 reps
4 rounds, 90 seconds between rounds

E1 single arm DB preacher curls – 6-8 reps
E2 Incline DB curls – 10-12 reps
4 rounds, 60 seconds between rounds

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