Activations/Prep

A1 Swiss close grip with chains – 5-10 reps
A2 single arm DB preacher curls – 6-10 reps
2 sets, 90 seconds rest between rounds

B1 seated cable cross extensions- 10-15 reps
B2 rope press down* – 10-15 reps**
B3 rope overhead extensions* – 10-15 reps**
B4 machine preacher curls – 8-10 reps
B5 swiss bar hammer curls* – 10-15 reps**
2-3 sets, 60 seconds rest between rounds
*added B2, B3 and B5 AFTER the 2nd and 3rd working set
**Last set double drop, and super set with rope press downs to overhead rop press downs (5-10 reps each)

C1 45 degree calf (or sub with leg press) – 8-12 reps
C2 BW calf raises (partials, every 4th rep full) – 10-20 reps
2-3 rounds total

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