Routine B - Rotation 2 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 150
8 x 155
7 x 160

T-Bar Rows
warms x 2
8 x 125
8 x 130
7 x 130
6 x 130

Dumb Bell Deads
warms x 1
10 x 110
10 x 110
9 x 110

Close Grip High Pulley Row - switching to lows next 2 wokouts - mix it up!
12 x 120
12 x 120
12 x 130

Glute Ham Raises (assisted)
8, 7, 7, 6

Routine B - Rotation 2 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 120
8 x 140
8 x 150
7 x 160

Incline Dumb Bell Press
warms x 2
10 x 70
9 x 75

Flat Bench Flies
warms x 1
12 x 40
11 X 40
12 x 40

Incline Dumb Bell Curls - had to drop weight, seem to be losing some strength here.
warms x 2
5 x 40
6 x 37.5
5 x 37.5

Cable Curls
warms x 1
10 x 100
10 x 110
9 x 120

Routine B - Rotation 2 - Legs

Hack Squats
warms x 2
8 x 200
8 x 200
8 x 220
8 x 230

Squats
warms x 2
10 x 200
9 x 200

Sissy Squats
20 x 25
17 x 25
16 x 25
14 x 25

Bar Lunge - need to drop weight to target 12 reps
10 x 80
11 x 80
9 x 80

Single Calf Dumb Bell Weighted
20 x 25
20 x 30
17 x 30
17 x 30
16 x 30

Routine B - Rotation 1 - Abs & HIIT

warms x 2

Flags with Reverse Crunch
14, 13, 11

Cable Crunch
warms x 1
12 x 110
12 x 110
11 x 110

High Cable Flexion
warms x 1
10 x 50
10 x 50

Hammer Strength Crunch
warms x 1
35 x 30
30 x 30

HIIT
Bike 10 minutes

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 32.5
8 x 32.5
8 x 32.5

Barbell Shrugs
warms x 2
10 x 180
10 x 230
10 x 230

Dumb Bell Press (3 hole)
warms x 1
10 x 50 - missed judged this big time
10 x 60
10 x 70

Dips
20, 17, 13, 11

Rope Press Downs
warms x 1
12 x 70
12 x 90
12 x 90

Routine B - Rotation 1 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 150
8 x 150
7 x 160

T-Bar Rows
warms x 2
8 x 125
8 x 125
8 x 125
7 x 135

Dumb Bell Deads
warms x 1
10 x 90
10 x 110
9 x 110

High Close Grip Pulley Row
12 x 70
12 x 90
12 x 120

Glute Ham Raises (assisted)
7, 6, 6, 5

Routine B - Rotation 1 - Chest & Bis

Not a good day.

Slight Incline Bench
warms x 2
8 x 140
8 x 120
8 x 120
6 x 120

Incline Dumb Bell Press
warms x 2 (second set was a bit to heavy- whoops!)
10 x 70
9 x 70

Flat Flies
warms x 1
12 x 40
12 x 40
11 x 40

Incline Dumb Bell Curl
warms x 2
6 x 40
6 x 35
5 x 35

Cable Curl (different pulley system than usual - less pulleys)
warms x 1
10 x 65
10 x 65
9 x 65

Routine B - Rotation 1 - Legs

Hack Squats
warms x 2
8 x 180
8 x 180
8 x 180
8 x 200

Squats
warms x 2
10 x 180
9 x 180

Sissy Squats
20 x BW
20 x 10
16 x 25
13 x 25

Bar Lunge
10 x 75
10 x 75
9 x 75

Precor Seated Angle Calf (ran short on time)
20 x 120
17 x 140
15 x 140

Routine A - Rotation 4 - Delts & Tris

Seated Press
warms x 2
8 x 115
8 x 115
6 x 115
6 x 110

Seated Side Lateral Raises
warms x 1
10 x 22.5
10 x 22.5
8 x 25


Barbell Front Raises
warms x 1
10 x 50
10 x 50
10 x 50

Tricep Press Downs
warms x 2
10 x 80
10 x 80
10 x 80

Seated Dumb Bell Extensions
warms x 1
12 x 60
12 x 60
12 x 60

Routine A - Rotation 4 - Abs & HIIT

Abs
warms x 2

Dragon Flags
12, 11

Sit Ups
12, 11

High Cable Flexion
warms x 1
10 x 50
9 x 50

Hammer Strength Crunch
warms x 1
30 x 30
25 x 30

HIIT
Bike 10 minutes

Routine A - Rotation 4 - Back & Hams

Wide Grip Pull Downs
warms x 2
8 x 150
8 x 150
8 x 150

Deadlifts
warms x 2
8 x 210
8 x 210
8 x 210
6 x 210


DB Bench Rows
warms x 1
10 x 50
10 x 50
10 x 55

Straight Arm Pull Downs
12 x 45
12 x 50
11 x 50

Leg Curl
warms x 2
10 x 160
10 x 160
8 x 170

Routine A - Rotation 4 - Chest & Bis

Incline Dumb Bell Press
warms x 2
8 x 90
8 x 90
8 x 90
6 x 90

Bench (my bench sucks! I do better with DBs)
warms x 2
10 x 140
8 x 140

Chest Dips
16, 14 12, 10

Barbell Curl
warms x 2
6 x 90
6 x 90
6 x 90

Rope Curl (different pulley system than my usual)
warms x 1
8 x 80
10 x 65
10 x 65

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 285
10 x 285

Front Squats
warms x 2
8 x 140
8 x 140
8 x 140
8 x 140

Sumo Squats
warms x 1
10 x 145
10 x 145
10 x 145

Step Ups (dumb bells)
12 x 32.5
12 x 32.5
12 x 32.5

Single Calf - Seated
20 x 25
20 x 25
19 x 25
18 x 25
17 x 25

Routine A - Rotation 3 - Delts & Tris

Seated Press
warms x 2
8 x 110
8 x 110
8 x 110
7 x 110

Seated Side Lateral Raises
warms x 1
10 x 20
10 x 20
10 x 22.5

Barbell Front Raises
warms x 1
10 x Bar (45)
10 x Bar (45)
10 x Bar (45)

Tricep Press Downs
warms x 2
10 x 80
10 x 80
9 x 80

Dumb Bell Extensions
warms x 1
12 x 55
12 x 60
11 x 65

Routine A - Rotation 3 -Back & Hams

Wide Grip Pull Downs
warms x 2
8 x 140
8 x 140
8 x 140

Deadlifts
warms x 2
8 x 210
8 x 210
7 x 210
6 x 210

Dumb Bell Bench Row
warms x 1
10 x 45
10 x 45
10 x 50

Straight Arm Pull Downs
12 x 40
12 x 45
11 x 45

Lying Leg Curl
warms x 2
10 x 150
10 x 155
8 x 160

Routine A - Rotation 3 - Abs & HIIT

warms x 2

Hanging Leg Raises
12, 9

Ab Wheel on Ramp
12, 10, 8

High Cable Flexion
warms x 1
10 x 45
10 x 50

Hammer Strength Crunch
warms x 1
25 x 30
15 x 40


HIIT
Bike 10 minutes

Routine A - Rotation 3 - Chest & Bis

Incline Dumb Bell Press
warms x 2
8 x 90
8 x 90
6 x 90
7 x 85


Bench Press
warms x 2
7 x 150
8 x 145

Chest Dips
14, 12, 10, 9

Barbell Curl
warms x 2
6, 6, 6 x 80

Rope Curl
warms x 1
10 x 105
10 x 105
8 x 110

Routine A - Rotation 3 - Legs

Leg Extensions
warms x 2
10 x 285
9 x 285

Front Squats
warms x 2
8 x 140
8 x 140
8 x 140
7 x 140

Sumo Squats
warms x 1
10 x 140
10 x 140
10 x 145

Step Ups (DBs)
12 x 30
12 x 32.5
11 x 35

Single Donkey Raises
18 x 80
17 x 80
15 x 80
16 x 60
14 x 60

Routine A - Rotation 2 - Delts & Tris

Seated Press
warms x 2
8 x 100
8 x 115
7 x 115
5 x 110

Seated Side Laterals
warms x 1
10, 10, 10 x 20

Front Raises
warms x 40
10 x 50
9 x 50
10 x 40

Tri Press
warms x 2
10 x 77.5
10 x 80
9 x 80

DB Extensions
warms x 1
12 x 55
11 x 55
10 x 55

Routine A - Rotation 2 -Back & Hams

Wide Grip Pull Downs
warms x 2
8 x 130
8 x 140
7 x 150

Deadlifts
warms x 2
8 x 210
8 x 210
6 x 210
7 x 210

Bench Row
warms x 1
10 x 40
10 x 40
10 x 42.5

Straight Arm Pull Downs
12, 12, 12 X 40

Leg Curls
warms x 2
10, 10, 10 x 150

Routine A - Rotation 2 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 85
8 x 85
8 x 90

Bench Press
warms x 2
10 x140
10 x 140

Chest Dips
13, 9, 8, 7

Barbell Curl
warms x 2
6 x 70
6 x 80
5 x 90

Rope Curl
warms x 1
10 x 100
10 x 100
10 x 105

Routine A - Rotation 2 - Abs & HIIT

warms x 2

Flags
12, 11, 8

Sit Ups
12, 10, 8

High Cable Flexion
warms x 1
10 x 60
10 x 60
13 x 50

Hammer Strength Crunch
20 x 30
18 x 40

HIIT
Bike 10 minutes

Routine A - Rotation 2 - Legs

Leg Extensions
warms x 2
10 x 275
10 x 285

Front Squats
warms x 2
8 x 90
8 x 110
8 x 130
8 x 130

Sumo Squats
warms x 1
10 x 110
10 x 130
10 x 140

Step Ups (DB)
12 x 25
12 x 30
12 x 30

Seated Calf Raises (singles)
20 x 25
19 x 25
17 x 25
16 x 20
16 x 20

Routine A - Rotation 1 - Delts & Tris

Seated Press
warms x 2
8 x 90
8 x 110
8 x 120
6 x 120

Seated Side Lateral Raises
warms x 1
10 x 15
10 x 15
10 x 20

Barbell Front Raises
warms x 1
10 x 50
10 x 50
9 x 50

Tricep Pressdowns
warms x 2
10 x 70
10 x 80
10 x 80

Seated Dumb Bell Extensions
warms x 1
12 x 65
10 x 65
11 x 60