Prep

A1 incline DB – 1-2 sets, 5-10 reps, 2 minutes rest before working sets

B1 high incline reverse band smith – 2-3 sets, 6-12 reps, 2 minutes rest before working sets

C1 roller fly cable – 2-3 sets*, 10-12 reps, 90 seconds rest before working sets
*last two working sets, and “D1-D3” to the end for a 4 exercise giant set

D1 banded smith floor press – 10-15 reps
D2 banded floor fly – 10-15 reps
D3 smith floor press – whatever’s left
2 rounds, 90 seconds between rounds

E1 cable y raises – 2-3 sets, 8-12 reps, 60 seconds rest before working sets

F1 lying cable triceps extensions – 2-3 sets**, 8-12 reps, 60 seconds rest before working sets
**last working set extend to one tri-set with G1-G2

G1 rope triceps extensions- 10-15 reps
G2 rope overhead triceps extensions- whatever’s left

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