A1 activation – as many sets/reps as needed

B1 Single-arm machine row – 1 sets, 5-8 reps
B2 both-arm machine row – 5-10 reps
***super-set only after top set, 10-15 second break between set. 1-2 drops, totaling 2-3 sets with both arms

C1 Machine pull down – 1 sets, 5-8 reps
C2 both-arm pull-down – 5-10 reps
***super-set only after top set. Rest pause on each drop for 1 additional set. 10-15 second break between all drops/rest pause sets. With both drops/rest pause sets, you should total 4 sets during the drop

D1 Trap bar rows/dead’s/shrugs – 6-8 reps (rows)
2 rounds total, 90 seconds between rounds
***row to failure, 5 pauses shrugs, 5 deadlifts, 5 shrugs, deadlift to failure. Set should total at least 25+ reps

E1 incline bench preachers – 5-8 reps
E2 incline DB curls – 5-8 reps
2 rounds total, 60 seconds between rounds
***rest pause the incline curls twice. 10-15 seconds between rest pause. Finish last set with long stretches hold.

****all sets listed are WORKING sets. Take as many warmup sets as needed.