Prep

A1 chest supported row – 2 sets, 5-10 reps, 2 minutes rest before working sets

B1 single arm pull down – 2 sets**, 5-10 reps, 2 minutes rest before working sets
**super set off last set to lean-forward row

C1 wide grip tbar row – 2 sets**, 5-10 reps, 2 minutes rest before working sets
**drop set on last set

D1 single arm DB preacher – 2 sets, 5-10 reps, 90 seconds rest before working sets

E1 incline cable curls – 2 sets*, 10-15 reps, 1 minute rest before working sets
*drop set off last set

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