Routine A - Rotation 1 - Chest & Arms

Chest
Bench Press
(warms x 3)
7 x 180
5 x 200
3 x 210

Slight Incline DB Press
(warms x 1)
11 x 70
9 x 70
7 x 70

Incline DB Fly
(warms x 1 )
12 x 35
10 x 40

Arms
Cable Curl
(warms x 2)
9 x 140
7 x 140

Rope Press Down
(warms x 2)
10 x 100
9 x 100

Superset
Hammer Curls 10 x 40
Dips 20 x BW
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Hammer Curls 10 x 40
Dips 16 x BW
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Hammer Curls 9 x 40
Dips 12 x BW