Routine B - Rotation 1 - Back, Shoulders, Abs

11:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pullover
(warms x 3) 10 x 40
Drop Sets
5 x 60 - 6 x 40
6 x 60 - 5 x 40 (new movement for me but I got the hang of it. Should see an increase next time)

Deadlifts <-- love these, one of my favorites
(warms x 2) 10 x 50
5 x 180
3 x 230
2 x 250

DB Rows
(warms) 10 x 45
11 x 60
10 x 60

Shoulders
Upright Rows
(warms x 2) 10 x bar
Drop Sets
10 x 30 - 10 x 10
8 x 30 - 8 x 10

Lateral Raise Up/Down <--Love lateral Raises but don't care for these. Prefer straight sets or drop-sets (hint, hint)
15, 20, 25 x 6 - 15 x 6
10, 15, 20 x 6 - 10 x 6
10, 15, 20 x 6 - 10 x 6

Abs
Dragon Flags
18 x body weight
14 x body weight

Hanging Leg Raises (straight legs)
10 x body weight
8 x body weight

5 minutes cool down
10 minutes stretching