A1 activations
***as many sets as needed

B1 Incline reverse band smith (30 degree) – 2 sets, first set 5-8 reps, 2nd back off set 10-12 reps, 3 minutes before and between top sets

C1 Flat nautilus machine – 2 sets, first set 5-8 reps, 2nd back off set 10-12 reps, 3 minutes before and between top sets

D1 Lying cuff laterals/cuff machine laterals – 2 sets, first set 6-10 reps, 2nd back off set 10-15 reps, 2 minutes before and between top sets

E1 Single arm DB preacher – 2 sets, first set 5-8 reps, 2nd back off set 10-12 reps, 2 minutes before and between top sets

****all sets listed are working sets.

Take as many warm up sets as needed