12-16 / 9-12
A1 Bar pushdown 20x12,12 22.5x12,12
A2 Hammer curl 16sx12,10,10
B1 CG Smith pin press 30x15, 50x10,10,10 (+5s ISO hold 3/4)
B2 EZ Preacher 20x10,10,8/10x8+5 pulses (last set drop set)
C1 Overhead extn 10x15, 12.5x12,12,12 (last set +5 pulses)
C2 DB curl 11.4sx10,8 9sx triple drop to failure (3s descent, contraction at top)
D Lat pulldown ab crunch 50x2x10