Routine A - Rotation 1 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 170
8 x 175
6 x 180

Deadlifts
warms x 2
8 x 295
6 x 305
5 x 310
4 x 310

Bench Rows
warms x 1
10 x 80
10 x 85
8 x 85

Straight Arm Pulldowns
12 x 60
11 x 60
9 x 60

Leg Curls
warms x 2
10 x 220
8 x 225
4 x 230

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 90
8 x 95
7 x 100

Hammer Strength Chest Press
warms x 2
10 x 160
Drop Set
8 x 190 - 10 x 110

Weighted Chest Dips
15 x 25
10 x 25
8 x 25
6 x 25

Barbell Curl
warms x 2
6 x 105
6 x 110
4 x 115

Rope Curls
warms x 1
10 x 160
10 x 165
Drop Set
9 x 165 - 11 x 85

SSC 10 Minutes

Routine A - Rotation 1 - Chest & Bis

The shoulder is acting up.
I think its best if I stop lifting all together and let it get a breather.
I prefer to take a week off than risking an injury that may really take me off course.

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

Cybex Bench
warms x 2
10 x 195
9 x 195

Weighted Chest Dips
15 x 25
12 x 25
8 x 25
6 x 25

Barbell Curls
warms x 2
6 x 100
6 x 105
5 x 110

Rope Curls
warms x 1
10 x 155
10 x 160
Drop Set
9 x 155 - 10 x 100

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 315
8 x 325

Front Squats
warms x 2
8 x 185
8 x 195
5 x 200
3 x 200

Sumo Squats
warms x 1
10 x 225
10 x 235
7 x 245

DB Step Ups
8 x 45
8 x 45
8 x 45

Seated Single Calf Raises
20 x 45
19 x 50
18 x 55
14 x 60
12 x 65

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Abs & Cardio

Warms x 2

Dragon Flags
20, 13

Cable Crunches
warms x 1
15 x 140
13 x 140
11 x 140

High Cable Flex
warms x 1
15 x 50
13 x 50

Icarian Machine Crunches
warms x 1
40 x 30
30 x 40

Steady State Cardio 20 Minutes

Routine C - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 35
8 x 40
7 x 42.5
Drop Set
6 x 45 - 6 x 25

Barbell Shrugs
warms x 2
10 x 315
9 x 345
6 x 350

Bent Over Lateral Raises
warms x 1
12 x 35
11 x 37.5
Drop Set
8 x 40 - 8 x 25

French Press
warms x 2
10 x 90
10 x 100
6 x 100

Dumbbell Kickbacks
warms x 1
12 x 37.5
11 x 37.5
8 x 40

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Back & Hams

Weighted Wide Grip Pull Ups
10 x 10
10 x 10
7 x 10
5 x 10

Bent Over Barbell Rows
warms x 2
8 x 235
8 x 245
5 x 255

Rope Pull Downs
warms x 1
10 x 120
11 x 125
7 x 130

Stiff Leg Deads
warms x 2
8 x 300
6 x 305
5 x 305

Dumbbell Leg Curl
warms x 2
12 x 65
10 x 65

SSC 10 Minutes

Routine C - Rotation 4 - Chest and Bis

Dumbbell Bench Press
warms x 2
10 x 100
8 x 105
7 x 105
4 x 110

Hammer Strength Incline
warms x 2
7 x 115
Drop Set
5 x 115 - 6 x 90

Incline Fly
warms x 1
12 x 60
10 x 60
Drop Set
7 x 65 - 11 x 25

Hammer Curls
warms x 2
6 x 70
6 x 70
Drop Set
5 x 75 - 6 x 35

Close Grip Curl
warms x 1
10 x 110
9 x 110
7 x 110

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 270
9 x 280

Squats
warms x 2
8 x 295
7 x 295
6 x 305
3 x 310

Leg Press
warms x 1
10 x 640
10 x 650
6 x 660

Walking DB Lunges
10 x 50
10 x 50
10 x 50

Donkey Calf Raises
30 x 240
30 x 250
26 x 260
22 x 260
20 x 260

Steady State Cardio 10 Minutes

Routine C - Rotation3 - Delts & Tris

Lateral Side Raises
warms x 2
8 x 32.5
8 x 35
8 x 40
Drop Set
6 x 42.5 - 8 x 25

Barbell Shrugs
warms x 2
10 x 295
10 x 315
7 x 345

Bent Over Lateral Raises
warms x 1
12 x 32.5
12 x 35
Drop Set
7 x 40 - 7 x 25

French Press
warms x 2
10 x 90
9 x 90
Drop Set
4 x 100 - 7 x 40

DB Kickbacks
warms x 1
12 x 35
12 x 35
8 x 37.5

SSC 10 Minutes

Routine C - Rotation 3 - Back & Hams

Weighted Wide Grip Pull Ups
10 x 10
10 x 10
7 x 10
5 x 10

Bent Over Barbell Rows
warms x 2
8 x 235
8 x 235
6 x 245

Rope Pull Downs
warms x 1
12 x 115
12 x 120
7 x 125

Stiff Deads
warms x 2
8 x 295
6 x 300
6 x 300

DB Leg Curl
warms x 2
12 x 65
10 x 65

SSC 10 Minutes

Routine C - Rotation 3 - Chest & Bis

DB Bench
warms x 2
8 x 100
8 x 105
6 x 105
3 x 105

Slight Incline Bench
warms x 2
10 x 90
10 x 90

Incline Flys
warms x 1
12 x 55
12 x 60
9 x 65

Hammer Curls
warms x 2
6 x 70
6 x 70
Drop Set
4 x 75 - 5 x 50

Close Curl
warms x 1
10 x 110
8 x 110
6 x 110

SSC 10 Minutes

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 265
9 x 270

Squats
warms x 2
8 x 295
6 x 295
5 x 300
5 x 305

Leg Press
warms x 1
10 x 260
10 x 640
8 x 650

Walking Lunges
10 x 50
10 x 50
10 x 50

Donkey Calf Raises
30 x 240
26 x 240
23 x 240
20 x 260
19 x 260

SSC 10 Minutes

Routine C - Rotation 2 - Delts & Tris

I can't do anything with my arms over my head, it really kills my shoulder.
This is what I was able to do.

Lateral Raises
warms x 2
10 x 30
8 x 35
8 x 37.5
6 x 40

Upright Rows
warms x 2
10 x 100
8 x 105
7 x 105

Bent Over Lateral Raises
warms x 1
12 x 30
11 x 32.5
9 x 35

French Press
warms x 2
10 x 80
9 x 90
7 x 90

DB Kickbacks
warms x 1
12 x 35
11 x 35
10 x 35

SSC 5 Minutes