Activations/CPREP

A1 Flat DB – 2 sets, 5-8 reps, 8-10 reps
2 minutes rest before working sets

B1 High Incline reverse band smith – 1 set, 5-8 reps

C1 High Incline reverse band smith – 8-12 reps
C2 cable decline fly – 10-30 reps***
2 sets, 90 seconds between supersets
***double drop set to hit rep ranges

D1 Machine shoulder press – 2 sets, 5-8 reps, 8-10 reps
2 minutes rest before working sets

E1 cuff lying laterals – 1 set, 8-10 reps

F1 cuff lying laterals – 10-15 reps
F2 reverse pec dec – 8-12 reps
2 sets, 60 seconds rest between sets

G1 lying triceps extensions- 1 set, 8-10 reps

H1 lying triceps extensions- 10-15 reps
H2 kneeling overhead rope extensions- 10-15 reps
2 sets, 60 seconds rest between sets

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