Routine C - Rotation 1 Back, Delts, Abs & HIIT

Back
Pull Ups
8 x BW
7 x BW
5 x BW
4 x BW

Seated Cable Rows
(warms x 2)
9 x 120
9 x 120
Drop Set
7 x 130 - 7 x 90

Dumb Bell Rows
(warms x 1)
10 x 80
9 x 80

Delts
Standing Dumb Bell Press
(warms x 2)
8 x 50
3 x 60
Drop Set
5 x 55 - 6 x 30

Side Ups
12 x 15
11 x 15
10 x 15

Abs
Hammer Strength Crunch Machine
(warms x 1)
20 x 30
15 x 35
14 x 35

HIIT - Bike 15 minutes