Routine B - Rotation 3 - Chest & Arms

6:00 AM

5 minute warm up
5 minute stretching

Chest
Slight Incline DB Press
(warms x 3)
6 x 90
3 x 95
4 x 90

Weighted Chest Dips
7 x 45
6 x 45
6 x 45

Flat Bar x Reps
12 x 120
10 x 130
9 x 130

Arms
Barbell Curl
(warms x 2)
5 x 90
Drop Set
4 x 90 - 6 x 50

Tricep Pressdowns
(warms x 2)
6 x 160
Drop Set
6 x 160 - 6 x 100

Supersets
Rope Curl 12 x 90
DB Extensions 10 x 70
__________________

Rope Curl 11 x 90
DB Extensions 9 x 70
________________

Rope Curl 10 x 90
DB Extensions 8 x 70

5 minute cool down
10 minute stretching