Activations

A1 Incline DB press – 2 sets, 6-10 reps, 2 minutes rest before top sets

B1 reverse band High Incline – 2 sets*, 6-10 reps, 2 minutes rest before top sets
*after 2nd working set, superset directly to decline cable flys, for 1 set, 10-20 reps including one drop set

C1 seated cable “Y” raise – 3 sets*, 8-20 reps, 90 seconds rest before top sets
*the second working set, do a double drop set, into standing cuff lateral partials. After the 3rd set, superset with standing Cuban presses

D1 lying triceps cable crosses – 2 sets*, 8-12 reps, 90 seconds rest before top sets
*after seconds working set, superset directly to “rocking triceps planks”

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