Routine B - Rotation 1 - Chest & Arms

6:00 AM

5 minutes warm-up
5 minutes stretching

Chest
Slight Incline DB Press
(warms x 3) 10 x 50
5 x 80
5 x 80
4 x 85


Weighted Chest Dips
(warms) 12 x body weight
8 x 45
7 x 45
6 x 45

Flat Bar x Reps
12 x 90
10 x 110
9 x 110

Arms
Curls
(warms x 2) 10 x 40
Drop Sets
6 x 70 - 7 x 40
4 x 80 - 6 x 40

Tri Pressdowns
(warms x 2) 10 x 60
Drop Sets
6 x 150 -5 x 90
5 x 160 - 5 x 90

Superset
Rope Curl 12 x 70
DB Ext 12 x 60
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Rope Curl 11 x 80
DB Ext 11 x 65
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Rope Curl 10 x 80
DB Ext 10 x 65

5 minutes cool down
5 minutes stretching


How many days of Cardio per week should I be doing?
I normally do 2 - 15 minutes sessions of HIIT per week 3 weeks out of the month.