Prep/activations

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 single arm DB hammer curls – 8-10 reps
B3 pronated EZ bar curls – 10-15 reps
2-3 sets, 60 seconds rest between rounds
*Last set double drop, and super set with rope press downs to overhead rop press downs (5-10 reps each)

C1 incline cable curls – 2 sets, 10-20* reps, 60 seconds rest between sets
*drop on each set, 20 seconds iso-hold at the end of each set

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