Activations

A1 shoulder width pull down – 8-10 reps
A2 lying cuff laterals – 8-12 reps
4-6 sets, 60 seconds between supersets

B1 chest support (forward lean) row – 8-10 reps*
B2 DB seated shoulder press – 8-10 reps**
3 sets, 45 seconds rest between sets
*triple drop on last set
**last set, drop the weight by 50% and do AMRAP for standing press

C1 forward lean cable row – 10-12 reps*
C2 reverse pec dec – 10-12 reps*
3 sets, 30 seconds rest between sets
*double drop set last set

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