Routine B - Rotation 4 Chest & Arms

6:00 AM

5 minutes warm up
5 minutes stretching

Chest
Slight Incline Dumb Bell Press
(warms x 4)
4 x 100
4 x 100
4 x 95

Weighted Chest Dips
(warms x 1)
7 x 45
6 x 45
5 x 45

Flat Bar x Reps
10 x 130
10 x 130
8 x 130

Arms
Barbell Curl
(warms x 2)
5 x 90
Drop Set
4 x 90 - 7 x 50

Tricep Pressdown
(warms x 2)
5 x 175
Drop Set
4 x 175 - 4 x 150

Superset
Rope Curls 12 x 100
Dumb Bell Extensions 11 x 70
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Rope Curls 11 x 100
Dumb Bell Extensions 10 x 70
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Rope Curls 9 x 100
Dumb Bell Extensions 9 x 70


5 minutes cool down
10 minutes stretching