Activations/prep

A1 chain Swiss close-press (sub with straight bar or DBs if you don’t have the bar) – 6-10 reps
A2 single arm preachers – 6-10 reps
2-3 sets, 90 seconds rest between supersets

B1 single arm hammer curls (don’t need bench, can be done standing/hanging on to something with opposite arm) – 6-8 reps
B2 seated cable cross extensions – 10-12 reps
2-3 sets, 60 seconds rest between supersets

C1 Swiss hammer curls* – 6-10 reps
C2 begins the back cable curls** – 10-12 reps
C3 lying Swiss overhead extensions* – 6-10 reps
C4 rope cable extension** – 10-15 reps
2-3 sets, 45 seconds rest between supersets

*can replace with DBs
**drop set/loaded stretch on the last set