A1 Band activations

B1 single arm preacher curls- 5-10 reps
B2 banded dips – 6-12 reps
2 sets, 2 minutes rest between rounds

C1 lying cable cross extensions – 8-12 reps
C2 incline cable curls – 10-12 reps
2 sets, 90 seconds between rounds

D1 daisy chain smith extensions – 8-20 reps***
D2 DB hammer curls – 8-10 reps
D3 promates DB curls – 10-12 reps
4 sets, 45 seconds between rounds

***2-3 drops each set

*** all sets listed are working sets. Always take as many warm-up sets as needed