Routine B - Rotation 2- Delts & Tris / Rotation 3 - Quads & Calves

Rotation 2 - Delts & Tris
Side Lateral Raises
warms x 2
8 x 45
8 x 45
7 x 47.5

Barbell Shrugs
warms x 2
10 x 375
8 x 375
5 x 380

Upright Rows
warms x 1
10 x 80
10 x 80
10 x 80

Weighted Dips
21 x 25
15 x 25
12 x 25
10 x 25

Rope Pressdowns
warms x 1
12 x 100
10 x 110
10 x 110

SSC 10 Minutes



Rotation 3 - Quads & Calves

Hack Squats
warms x 2
8 x 330
7 x 340
7 x 350
4 x 360

Squats
warms x 2
10 x 265
7 x 265


Sissy Squats
20 x 35
20 x 35
15 x 40
13 x 40

Bar Lunges
8 x 115
6 x 125
5 x 125

Single DB Calf Raises
20 x 40
19 x 40
18 x 40
16 x 40
14 x 40

SSC 10 Minutes