A1 Rope extn 45x12, 40x12, 35x12, 30x12 (hard flex)
A2 Spider curl 7.5sx4x8 (3s negative)
B1 Dip between benches 20x10, 40x10,10,10
B2 BB curl 30x4x6 (hard flex)
B3 Inc sit-up 4x15
C1 French press 20x8,8 22.5x8,8 (no lockout)
C2 Preacher curl 10x8, 15x8,8,8 (3s negative)
D1 EZ rev curl 10x2x12
D2 HLL 4x15
E Seated calf raise (Smith) 30x15, 40x15, 60x15, 70x15, 40x2x10 (light w/stretch)
F Standing calf BWx2x50
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