A1: Adjust your body position as needed to fall in the rep range with a full ROM. Rotate from pronated to neutral through the concentric. Keep your body rigid and focus on scapular retraction/protraction. Take the last set to failure. Rest ~60 sec before A2.
A2: Use back support. Keep these fluid and get a full ROM on each rep. Take the last set to 1RIR. Full rest before returning to A1.
B: Use a grip that is about shoulder width if possible. Keep the intensity pulled back and focus on control and explosiveness. Elbows should stay tight to the midline throughout. Rest as long as is needed to maintain high level of performance and output.
C1: Try to use semi-supinated handles if possible to take stress off wrists and elbows. Adjust the load to fall in the rep range with the given tempo. You can also use assistance if needed. Make sure to get a full ROM here and pause in the stretch for a count. Rest ~2 min before C2.
C2: Elevate each hand by ~2 inches for more ROM. Also try to rotate grip to semi-pronated if possible. Adjust load to fall in rep range with given tempo. Add load by setting plates on mid back. Reduce resistance (to less than bodyweight) by dropping knees to the ground. Make sure to get a full ROM here and pause in the stretch for a count. Rest ~2 min before returning to C1.
D: Aim for a huge lat pump here and maximize time-under-tension. Take the last set to technical failure.
E1: Use a load that would be about your 15 rep max with a 2000 tempo. Keep your shoulders retracted and sternum elevated. Your upper arms should be pointing down at all times (i.e. avoid using shoulder flexion). Aim to get a hard stretch through your biceps. Adhere closely to the tempo given and take each set to 1RIR. Rest ~30 sec before E2.
E2: Use a load that would be about your 15 rep max with a 2000 tempo. Perform these on a functional trainer if possible. Line the cables up with your upper arms to maximize the tension in your triceps while minimizing joint stress. Keep your scaps retracted and depressed to lock in your upper back. Aim to get your triceps as contracted as possible. Adhere closely to the tempo given and take each set to 1RIR. Rest ~30 sec before returning to E1.
F: Take your time working up to a load that is close to your 10 rep max. You should be warmed up already but get in 1-2 feeder sets. Once you find the right weight, take it to failure then perform a double drop set. The drops should be ~25% each (from the initial weight) and also taken to technical failure. After failure on the last drop, rest for 5 breaths then perform an isohold for ALAP in the mid position of the rep.