Routine A - Rotation 3 - Delts & Tris

Seated Military Press
warms x 2
8 x 175
8 x 175
6 x 180
Drop Set
4 x 185 - 4 x 100

Seated Side Laterals
warms x 1
10 x 32.5
9 x 32.5
Drop Set
7 x 35 - 7 x 22.5

Barbell Front Raises
warms x 1
10 x 70
9 x 80
Drop Set
8 x 80 - 12 x 30

Tricep Press Downs
warms x 2
10 x 100
9 x 100
Drop Set
8 x 105 - 11 x 60

Rope Tricep Extensions
warms x 1
12 x 80
10 x 90
7 x 100

Steady State Cardio
Walk 10 Minutes
Incline: 0 - 3.5
Speed: 4.1 - 4.4