ARMS & BACK DAY

A1 lat row
A2 Rope pullover
A3 trap 3
A4 external rotation

*****activations, 3-8 reps, as many sets as needed

B1 ring pull ups – 5 sets, 5-8 reps, 2 minutes rest

C1 Watson bench curls – 5-6 reps
C2 cuff cable triceps extensions- 8-10 reps
5 sets, 2 minutes rest

******all sets taken to (not past) failure