Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 40
8 x 40
7 x 45

High Incline DB Press
warms x 2
10 x 80
12 x 80

Cable Upright Rows
warms x 1
10 x 145
10 x 150
9 x 155
7 x 160

Incline DB Curls
warms x 2
6 x 40
5 x 45

Cable Curls - lots of pain
warms x 1
7 x 140
7 x 90
1 x skipped

One Arm Preacher Curl
12 x 30
12 x 30

Steady State Cardio 40 Minutes

Routine B - Rotation 1 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 175
7 x 180
6 x 185

Deads - 5/3/1 - Rot.6 Wk. 2
warms x 2
3 x 280
3 x 315
3 x 355
3 x 355

T-Bar Rows
warms x 2
8 x 180
6 x 190
7 x 190

Close Grip Low Pulley Row
12 x 210
12 x 225
12 x 235

Good Morning
12 x 115
12 x 135
12 x 140

Assisted Glute/Ham Raises
19, 16, 15

Steady State Cardio 35 Minutes

Routine B - Rotation 1 - Abs & Cardio

warms x 2

Dragon Flags
25, 18


Ab Wheel on Ramp
20, 16

High Cable Flexion
warms x 1
15 x 80
14 x 80

Cable Crunches w/Alt Sides26 x 90
22 x 90

Vacuum
1 x 85 seconds
1 x 85 seconds
1 x 85 seconds
1 x 130 seconds

Steady State Cardio 30 Minutes

Routine B - Rotation 1 - Chest & Tris

DB Bench - 5/3/1 - Rot 2 Wk 4
warms x 3
5 x 70
5 x 75
5 x 80
22 x 80

Incline DB Press
warms x 2
10 x 85
10 x 85

Flat Bench Fly
warms x 1
12 x 55
10 x 57.5
9 x 60

Uneven Push Ups
10-10
10-10

Weighted Dips
16 x 25
12 x 25
12 x 25
10 x 25

Rope Pushdowns
warms x 1
12 x 100
12 x 105

French Press
12 x 80
11 x 85

Steady State Cardio 25 Minutes

Routine B - Rotation 1 - Quads & Calves

Squats - 5/3/1 - Rot. 6 Wk 3
warms x 2
5 x 245
3 x 280
1 x 310
3 x 310 - Bahh Humbug!

Hack Squats
warms x 2
10 x 175
10 x 185

Weighted Sissy Squats
20 x 25
20 x 35
15 x 45
12 x 45

Bar Lunge
12 x 80
12 x 85
12 x 90

Donkey Calf-skipped

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Delts & Tris

Iso Front Military Press
warms x 3
8 x 230
7 x 250
4 x 260

Seated Side Laterals
warms x 1
10 x 32.5
9 x 35
Drop Set
6 x 37.5 - 10 x 20

Superset
Berbell Front Raises
warms x 1
12 x 80
12 x 80
--------------------
Rear Bench Rows (Machine)
warms x 1
12 x 225
12 x 225

Barbell Curls
warms x 2
6 x 105
6 x 110
5 x 115

Rope Curls
warms x 1
10 x 170
10 x 170
9 x 175

Concentrated Curls
12 x 45
10 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 180
7 x 185
5 x 190

Deads - 5/3/1 - Rot.6 Wk1
warms x 2
5 x 260
5 x 295
5 x 335
8 x 335

Bench Rows
warms x 1
10 x 95
8 x 100
6 x 102.5

Seated Cable Rows
12 x 150
10 x 155
8 x 165

Lying Leg Curl (strive)
warms x 2
10 x 125
10 x 130
8 x 135

Single Standing Leg Curls
12 x 70
11 x 70
8 x 70

Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Abs & Cardio

warms x 2

Sit Ups
25, 17

Flags with Reverse Crunch
13, 12

High Cable Flexion
warms x 1
16 x 75
15 x 80

Cable Crunches
35 x 120
29 x 130

Vacuums
3 x 75 seconds
1 x 120 seconds

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Chest & Tris

Wasn't in the mood for heavy lifting today.

DB Bench - 5/3/1 - Rot. 2 Wk 3
warms x 2
5 x 85
3 x 100
1 x 110
6 x 110

Incline DB Bench
warms x 2
25 x 60
18 x 65

Cable Crossovers
15 x 40
12 x 60
10 x 65
9 x 70

Rack Push Ups
32, 21

Tri Pressdowns
warms x 2
10 x 215
10 x 220
10 x 220

DB Extensions
warms x 1
12 x 80
12 x 80

Sing Reverse Grip Pressdowns
12 x 45
10 x 50

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rot. 6 Wk 2
warms x 2
3 x 230
3 x 260
3 x 295
5 x 295 <- inexcusable!

Leg Extensions (strive)
warms x 2
10 x 280
10 x 285

Front Squats
warms x 2
8 x 175
8 x 180
7 x 185
5 x 190

Split Squats
12 x 150
12 x 155
12 x 160

Single Seated Calf Raises
20 x 55
20 x 55
18 x 60

Steady State Cardio 50 Minutes

Routine A - Rotation 3 - Delts & Tris

Iso Military Press
warms x 3
8 x 240
7 x 270
Drop Set
5 x 270 - 7 x 140

Seated Side Laterals
warms x 1
10 x 30
10 x 32.5
8 x 35

Superset
Barbell Front Raises
warms x 1
12 x 80
12 x 80
----------------------
Machine Rear Bench Rows
warms x 1
12 x 210
12 x 225

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

Rope Curls
warms x 1
10 x 175
Drop Set
10 x 175 - 11 x 100

Concentrated DB Curls
12 x 40
10 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 180
7 x 185
7 x 185

Deads - 5/3/1 - Rot. 5 Wk 4
warms x 2
5 x 230
5 x 250
5 x 270
15 x 270

DB Bench Rows
warms x 1
10 x 95
6 x 100
6 x 100

Seated Rows
12 x 150
10 x 155
9 x 160

Lying Leg Curl (Strive)
warms x 2
10 x 125
9 x 130
6 x 135

Standing Single Leg Curls
10 x 70
10 x 70
10 x 70

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Chest & Tris

DB Flat Press - 5/3/1 - Rot2 Wk2
warms x 2
3 x 80
3 x 95
3 x 105
10 x 105

Incline DB Press
warms x 3
9 x 95
8 x 95
7 x 95

Weighted Chest Dips
17 x 35
10 x 45
7 x 45
6 x 45

Rack Push Ups
31, 21

Tricep Pushdowns
warms x 2
10 x 215
10 x 220
7 x 220

DB Extensions
warms x 1
11 x 80
9 x 80

Single Reverse Grip Pressdowns
12 x 45
11 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Abs & Cardio

warms x 2

Hanging Leg Raises (straight legs)
18, 13

Ab Wheel Down Handicap Ramp
18, 14

High Cable Flexion
warms x 1
17 x 75
16 x 80

Cable Crunches
35 x 120
30 x 120

Vacuums
1 x 75 seconds
2 x 80 seconds
1 x 120 seconds

Steady State Cardio 45 Minutes

Routine A - Rotation 3 - Quads & Calves

Squats - 5/3/1 Rot. 6 Wk. 1
warms x 2
5 x 215
5 x 245
5 x 280
8 x 280

Leg Extensions ( Strive)
warms x 2
10 x 275
10 x 280

Front Squats
warms x 2
8 x 175
8 x 180
8 x 185
6 x 190

Split Squats
12 x 140
12 x 145
12 x 150

Seated Single Calf Raises
20 x 55
20 x 55
16 x 60

Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Delts & Bis

Iso Shoulder Press
warms x 3
8 x 240
8 x 260
7 x 270

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
10 x 30

Superset
Barbell Front Raises
warms x 1
12 x 70
12 x 70
-------------
Rear Bench Rows (Machine)
warms x 1
12 x 150
12 x 210

Barbell Curls
warms x 2
6 x 110
6 x 115
5 x 115

Rope Curls
warms x 1
10 x 170
10 x 175
8 x 180

Concentrated Curls
12 x 35
12 x 40

Steady State Cardio 15 Minutes

Routine A - Rotation 2 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 180
7 x 185
6 x 185

Deadlifts - 5/3/1 - Rot.5 Wk. 3
warms x 2
5 x 290
3 x 330
1 x 365
5 x 365

DB Bench Rows
warms x 1
10 x 90
9 x 95
6 x 100

Seated Cable Rows
12 x 145
12 x 150
10 x 155

Lying Leg Curls (strive)
warms x 2
10 x 120
10 x 125
9 x 130

Standing Single Leg Curls
7 x 80 <-placed the pin in the wrong hole..whoops!
10 x 70
10 x 70

Steady State Cardio 30 Minutes (extra session for the week)

Routine A - Rotation 2 - Chest & Tris

DB Bench Press - 5/3/1 - Rot.2 Wk 1
warms x 2
5 x 75
5 x 85
5 x 100
12 x 100

Incline DB Presses
warms x 3
8 x 90
8 x 95
6 x 95

Weighted Chest Dips
17 x 35
13 x 35
10 x 45
8 x 45

Rack Push Ups
32, 25

Tricep Pressdowns
warms x 2
10 x 210
10 x 215
8 x 220

DB Extension
warms x 1
11 x 80
9 x 80

Single Reverse Grip Pressdowns
12 x 40
11 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Quads & Calves

Squats - 5/3/1 Rot 5 Wk 4
warms x 2
5 x 190
5 x 205
5 x 220
12 x 220

Leg Extensions (strive)
warms x 2
10 x 270
10 x 275

Front Squats
warms x 2
8 x 170
7 x 175
7 x 180
6 x 185

Split Squat
12 x 135
12 x 140
12 x 145

Single Seated Calf Raises
20 x 55
18 x 60
16 x 60

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Abs & Cardio

warms x 2

Dragon Flags
24, 16

Sit Ups
20, 13

High Cable Flexion
warms x 1
17 x 75
15 x 80

Cable Crunch w/ Alt. Sides
26 x 90
21 x 90

Vacs
3 x 75 secs
1 x 120 secs

Steady State Cardio 30 Minutes

Routine A - Rotation1 - Delts & Tris

Sucked!!
Seated Military Press
warms x 3
8 x 165
6 x 165
1 set skipped

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 25
10 x 25

Superset
Bar Front Raises
warms x 1
12 x 70
12 x 70
------------------
Rear Pec Deck
warms x 1
12 x 100
10 x 100

Barbell Curls
warms x 2
6 x 110
5 x 110
1 set skipped

Rope Curls
warms x 1
8 x 120
9 x 150
1 set skipped

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 175
8 x 180
6 x 185

Deads - 5/3/1 Rot5 Wk2
warms x 2
3 x 275
3 x 315
3 x 350
5 x 350

Bench DB Rows
10 x 50
10 x 90
10 x 90
8 x 95

Seated Rows
12 x 140
12 x 145
11 x 150

Lying Leg Curl (Strive )
warms x 2
10 x 120
10 x 120
8 x 125

Single Standing Leg Curls
12 x 65
10 x 70
10 x 70

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Chest & Tris

DB Bench Press - 5/3/1 Rot. 1 Wk 4
warms x 2
5 x 70
5 x 75
5 x 80
20 x 80

Incline DB Press
warms x 3
8 x 75
8 x 80
10 x 90 - word, I can use more across the board

Weighted Chest Dips
18 x 25
13 x 35
10 x 35
8 x 45

Rack Push Ups
31, 25

Tri Pressdowns
warms x 2
10 x 205
10 x 210
8 x 215

DB Extensions
warms x 1
10 x 80
9 x 80

Sing, Reverse Grip Pressdowns
12 x 35
11 x 40


Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Quads & Calves

Squats - 5/3/1 Rot. 5 Wk 3
warms x 2
5 x 235
3 x 275
1 x 300
3 x 300

Leg Extensions
warms x 2
10 x 260
10 x 265

Front Squats
warms x 2
8 x 155
7 x 175
6 x 180
5 x 185

Split Squats
12 x 135
12 x 135
12 x 140

Single Seated Calf Raises
20 x 55
16 x 60
15 x 60
16 x 60
13 x 65

Steady State Cardio 15 Minutes

Routine C - Rotation 4 - Delts & Bis

Seated DB Presses
warms x 3
8 x 80
Drop Set
8 x 80 - 10 x 40

One Arm Cable Lateral Raises
warms x 2
10 x 32.5
10 x 30

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 35
10 x 40
----------------------------
Upright Rows
warms x 1
12 x 80
10 x 85

Hammer Curls
warms x 2
6 x 70
6 x 75
5 x 75

Close Grip Curls
warms x 1
10 x 105
9 x 110
7 x 110

One Arm Cable Curls
12 x 45
12 x 45

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Abs & Cardio

warms x 2

Hanging Straight Leg Raises
17, 12

Ab Wheel on Ramp
17, 16

High Cable Flex
warms x 1
17 x 70
16 x 75

Cable Crunches
25 x 120
22 x 120

Vac
1 x 75 sec
1 x 75 sec
1 x 75 sec
1 x 120 sec

Steady State Cardio 25 Minutes

Routine C - Rotation 4 - Back & Hammies

Weighted Pull Ups
12 x 10
6 x 25
6 x 25
5 x 25

Deads - 5/3/1 - Rot 5 Wk 1
warms x 2
5 x 250
5 x 290
5 x 330
7 x 330

Rope Pulldowns
warms x 1
8 x 140
6 x 145
Drop Set
6 x 145 - 6 x 115

Straight Arm Pulldowns
12 x 65
10 x 65
8 x 65

Stiff Leg Deads
12 x 235
12 x 240
10 x 245

DB Leg Curls
warms x 2
8 x 70
7 x 70

Steady State Cardio 25 Minutes

Routine C - Rotation 4 - Chest & Tris

DB Bench Press - 5/3/1 Rt 1 Wk3
warms x 3
5 x 85
3 x 100
1 x 110
7 x 110

Slight Incline DB Press
warms x 2
10 x 95
10 x 95

Bench - Partials
warms x 1
10 x 195
10 x 205

Incline Flies
12 x 60
10 x 65

Close Bench
warms x 2
10 x 160
9 x 160
8 x 160

Reverse Grip Pressdowns
warms x 1
12 x 140
12 x 145
8 x 150

One Arm Pressdown
12 x 60
12 x 60

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rt 5 Wk 2
warms x 2
3 x 220
3 x 255
3 x 285
4 x 285

Leg Press
warms x 3
10 x 560
10 x 630
8 x 650
7 x 650

Walking DB Lunges
8 x 55
8 x 60
8 x 60

Calf Extensions- Leg Press
30 x 140
30 x 150
25 x 150
25 x 150
24 x 150

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Delts & Bis

Seated DB Press
warms x 3
8 x 75
8 x 80
8 x 80

One Arm Cable Raises
warms x 2
10 x 30
10 x 30

Sperset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 35
--------------------------
Upright Rows
warms x 1
12 x 70
12 x 80

Hammer Curls
warms x 2
6 x 70
6 x 72.5
6 x 75

Close Grip Curls
warms x 1
10 x 100
10 x 105
8 x 110

One Arm Cable Curls
12 x 40
12 x 45

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Back & Hammies

Weighted Pull Ups
12 x 10
9 x 15
5 x 20
5 x 25

Deads - 5/3/1 - Rot 4 Wk 4
warms x 2
5 x 230
5 x 245
5 x 265
12 x 265

Rope Pulldowns
warms x 1
8 x 135
7 x 140
7 x 140

Straight Arm Pulldowns
12 x 60
11 x 65
8 x 65

Stiff Deads
12 x 180
12 x 190
11 x 195

DB Leg Curl
warms x 2
10 x 65
8 x 70

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Abs & Cardio

Abs

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Chest & Tris

DB Press - 5/3/1 Rotation 1 Week 2
warms x 3
3 x 80
3 x 90
3 x 105
8 x 105

Slight Incline DB Press
warms x 2
10 x 90
10 x 90

Bench-Partials
warms x 1
10 x 185
10 x 195

Incline Flies
12 x 60
Drop Set
10 x 65 - 10 x 40

Close Bench
warms x 2
10 x 155
9 x 160
7 x 160

Rev Grip Pressdowns
warms x 1
12 x 135
12 x 140
10 x 145

One Arm Pressdowns
12 x 60
12 x 60


Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Quads & Calves

Squats - 5/3/1 Rotation 5 Week 1 (I screwed up- repeated this week)
warms x 2
5 x 205
5 x 235
5 x 270
6 x 270

Leg Press
warms x 3
10 x 560
10 x 630
10 x 640
8 x 640

Walking Lunge
8 x 55
8 x 55
8 x 55

Calf Extensions - Leg Press
25 x 180
21 x 180
20 x 180

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Delt's & Bis

Seated DB Military Press
warms x 3
8 x 75
8 x 80
8 x 80

One Arm Cable Lateral Raises
warms x 2
10 x 30
10 x 30

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 32.5
-------------------------
Upright Rows
warms x 1
12 x 70
12 x 75

Hammer Curls
warms x 2
6 x 70
6 x 75
Drop Set
5 x 75 - 8 x 35

Close Grip Curls
warms x 1
10 x 90
10 x 100
8 x 105

One Arm Cable Curls
12 x 35
12 x 40

Steady State Cardio 25 Minutes

Routine C - Rotation 2 - Back & Hammies

Weighted Pull Ups
12 x 10
9 x 15
6 x 20
5 x 25

Deads - 5/3/1 - Rotation 4 Week 4
warms x 2
5 x 280
5 x 295
5 x 315
8 x 315

Rope Pulldowns
warms x1
8 x 130
7 x 135
6 x 140

Straight Arm Pulldowns
12 x 60
12 x 60
9 x 65

Stiff Deads
12 x 225
12 x 225
11 x 225

DB Leg Curls
warms x 2
10 x 60
10 x 60

Steady State Cardio 10 Minutes

Routine C - Rotation 2 - Chest & Tris

DB Bench Press - 5/3/1 Rotation 1 Week 1
warms x 3
5 x 75
5 x 85
5 x 100
7 x 100

Slight Incline DB Press
warms x 2
10 x 90
8 x 90

Bench - Partials
warms x 1
10 x 175
10 x 185

Incline Fly
12 x 55
12 x 60

Close Bench - Smith
warms x 2
10 x 120
10 x 125
9 x 130

Reverse Grip Pressdowns
warms x 1
12 x 130
12 x 135
12 x 140

One Arm Pressdowns
12 x 60
12 x 60

Steady State Cardio 25 Minutes

Routine C - Rotation 2 - Abs & Cardio

Abs

Steady State Cardio 30 Minutes

Routine C - Rotation2 - Quads & Calves

Squats - 5/3/1 Rot 5 Week 1
warms x 2
5 x 205
5 x 235
5 x 275
3 x 275

Leg Press
warms x 3
10 x 560
10 x 610
10 x 630
8 x 650

Walking DB Lunges
8 x 55
8 x 55
8 x 55

Calf Extensions - Leg Press Machine
30 x 140
30 x 140
29 x 140
26 x 140
24 x 140

Steady State Cardio 25 Minutes

Routine C - Rotation1 - Delts & Bis

Seated DB Military Press
warms x 3
8 x 70
8 x 75
8 x 80

One Arm Cable Lateral Raises
warms x 2
10 x 25
10 x 30

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
--------------------------------
Upright Rows
warms x 1
12 x 70
12 x 70

Hammer Curls
warms x 2
6 x 70
6 x 75
5 x 75

Close Grip Curl
warms x 1
10 x 90
10 x 95
8 x 100

One Arm Cable Curls
12 x 30
12 x 35

Steady State Cardio 25 Minutes

Routine C - Rotation 1 - Back & Hammies

Weighted Pull Ups
11 x 10
8 x 15
6 x 20
4 x 25

Deads - 5/3/1 Rotation 4 Week 3
warms x 2
5 x 280
3 x 320
1 x 365
3 x 365

Rope Pulldowns
warms x 1
8 x 125
7 x 135
6 x 135

Straight Arm Pulldowns
12 x 50
12 x 60
9 x 60

Stiff Deads
warms x 1
12 x 180
10 x 180
7 x 180

DB Leg Curls
warms x 2
10 x 60
9 x 60

Steady State Cardio 20 Minutes

Routine C - Rotation 1 - Chest & Tris

DB Bench Press
warms x 3
8 x 95
8 x 100
6 x 105

Slight Incline DB Press
warms x 2
10 x 85
10 x 90

Bench - Partials
warms x 1
10 x 165
10 x 175
10 x 185

Incline Fly
12 x 55
11 x 60

Close Grip Bench - Smith Machine
warms x 2
10 x 120
8 x 120
7 x 120

Reverse Grip Pressdowns
warms x1
12 x 125
12 x 130
12 x 135

One Arm Pressdowns
12 x 55
12 x 60

Steady State Cardio 15 Minutes

Routine C - Rotation 1 - Quads & Hammies

Squats - 5/3/1 Rotation 4, Week4
warms x 2
5 x 185
5 x 200
5 x 215
11 x 215

Leg Press
warms x 2
10 x 540
10 x 590
10 x 610
10 x 630

Walking Lunges
12 x 35
12 x 35
12 x 35

Calf Extensions - Leg Press Machine
30 x 140
30 x 140
28 x 140
26 x 140
25 x 140

Steady State Cardio 25 Minutes

Routine B - Rotation4 - Abs & Cardio

abs


Steady State Cardio 25 Minutes

Routine B - Rotation 4 - Delt & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 40
7 x 45

High Incline DB Press
warms x 2
10 x 80
10 x 80

Cable Upright Rows
warms x 1
10 x 135
10 x 140
10 x 145
8 x 150

Incline DB Curls
warms x 2
6 x 40
5 x 45

Cable Curls
warms x 1
10 x 135
10 x 135
8 x 140

One Arm Preacher Curl
12 x 30
12 x 30

Steady State Cardio 25 Minutes

Routine B - Rotation 4 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 170
8 x 175
6 x 180

Deads - 5/3/1 - Rotation 4, Weeks 2
warms x 2
3 x 265
3 x 300
3 x 340
4 x 340

T-Bar Rows
warms x 2
10 x 205
8 x 205

Close Grip High Pulley Rows
12 x 200
11 x 205
10 x 205

Good Mornings
12 x 115
12 x 125
12 x 135

Assisted Glute/Ham Raises
18, 15, 14

Steady State Cardio 25 Minutes

Routine B - Rotation 4 - Chest & Bis

Slight Incline Bench Press
warms x 2
8 x 280
8 x 280
5 x 285

Incline DB Press
warms x 2
10 x 85
9 x 85

Flat Flys
warms x 1
12 x 50
12 x 50
10 x 55

Uneven Push Ups
10-17

Weighted Dips
14 x 35
10 x 35

Rope Pushdowns
warms x 1
12 x 100
Drop Set
11 x 105 - 12 x 60

French Press
12 x 75
10 x 80

Steady State Cardio 20 Minutes

Routine B - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rotation 4 , Week 3
warms x 2
5 x 230
3 x 260
1 x 290
2 x 300

Hack Squats
warms x 2
10 x 170
10 x 180

Weighted Roman Chair Squats
20 x 35
20 x 35
20 x 35
17 x 45

Hammer Strength Single Leg Extensions
12 x 45
12 x 50
10 x 55

Donkey Calf Raises - weight belt
20 x 235
17 x 250
14 x 260

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 40
7 x 45

High Incline DB Press
warms x 2
10 x 80
10 x 80

Cable Upright Rows
warms x 1
10 x 130
10 x 135
10 x 140
9 x 145

Incline DB Curl
warms x 2
6 x 40
6 x 45

Cable Curls
warms x 1
10 x 135
Drop Set
10 x 135 - 10 x 70

One Arm Preacher Curls
12 x 30
12 x 30

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Abs & Cardio

abs

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Back & Hammies

Rev Grip Pulldowns
warms x 3
6 x 180
7 x 170
7 x 170

Deads - 5/3/1 - Rot4 Wk1
warms x 2
5 x 245
5 x 280
5 x 320
4 x 320

T-Bar Rows
warms x 2
10 x 180
9 x 190

Close Grip High Pulley Row
12 x 180
12 x 190
12 x 200

Good Mornings
12 x 115
12 x 115

Assisted Glute/Ham Raises
18, 15, 13

Steady State Cardio 30 Minutes

Routine B Rotation 3 - Chest & Tris

Slight Incline Bench Press
warms x 3
10 x 280
7 x 280
4 x 285

Incline DB Press
warms x 2
10 x 80
10 x 85

Flat Flys
warms x 1
12 x 50
12 x 50
12 x 50

Uneven Push Ups
10-15

Weighted Dips
12 x 35
10 x 35

Rope Pushdowns
warms x 1
12 x 100
10 x 105

French Press
12 x 75
12 x 75

Steady State Cardio 15 Minutes

Routine B - Rotation 3 - Quads & Calves

Squats - 5/3/1 Rotation 4 Week 2
warms x 2
3 x 215
3 x 245
3 x 275
4 x 275

Hack Squats
warms x 2
10 x 160
10 x 170

Roman Chair Squats
20 x 35
20 x 35
18 x 35

Hammer Strength Sing Leg Extensions
12 x 35
12 x 40
11 x 45

Donkey Calf Raises - weight belt
20 x 225
16 x 250
13 x 250

Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
7 x 45
6 x 45

High Incline DB Press
warms x 2
10 x 80
8 x 80

Cable Upright Rows
warms x 1
10 x 130
10 x 135
10 x 140
8 x 145

Incline DB Curls
warms x 2
6 x 40
5 x 42.5

Cable Curls
warms x 1
8 x 135
8 x 135

One Arm Preach Curls
12 x 30
11 x 30


Steady State Cardio 30 Minutes

Routine B - Rotation 2 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 180
7 x 180
6 x 180

Deads - 5/3/1 - Week 4 Rotation 3
warms x 2
5 x 220
5 x 240
5 x 255
11 x 255

T-Bar Rows
warms x 2
10 x 205
8 x 205

Close Grip High Pulley Rows
12 x 180
12 x 190
10 x 200

Good Mornings
12 x 135
11 x 145

Assisted Glute/ Ham Raises
17, 14, 13

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Abs & Cardio

Abs

Sprints 7 Minutes
Steady State Cardio 30 Minutes

Routine B - Rotation 2 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 280
7 x 285
4 x 290

Incline DB Press
warms x 2
10 x 80
10 x 85

Flat Bench Fly
warms x 1
12 x 50
12 x 50
10 x 50

Uneven Push Ups
1o-12

Weighted Dips
11 x 35
10 x 35

Rope Pushdowns
warms x 1
12 x 100
10 x 110

French Press
12 x 70
11 x 75

Steady State Cardio 30 Minutes

Routine B - Rotation 2 - Quads & Calves

Squats - 5/3/1 Week 1 Rot 4
warms x 2
5 x 200
5 x 230
5 x 260
4 x 260

Hack Squats
warms x 2
10 x 160
10 x 160
Roman Chair Squats
20 x 35
20 x 35
18 x 35

Hammer Strength Sing. Leg Ext.
12 x 35
12 x 40
12 x 40

Donkey Calf Raises w/belt
20 x 225
16 x 250
14 x 250

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Delt & Bis

I'm bored and tired
I think it's too much for me and too frequently.
I think I need more recoup time-I'm pushing 50.

Side Lat Raise
warms x 2
10 x 40
drop set
10 x 40 - 10 x 20

High Incline DB Press
warms x 2
10 x 65
10 x 65

Cable Upright Rows
10 x 110
drop set
10 x 110 - 10 x 60

Incline DB Curl
warms x 1
6 x 35
6 x 40
5 x 40

Cable Curls
warms x 1
10 x 120
drop set
8 x 120 - 8 x 70

One Arm Preach Curl
12 x 25
10 x 25

Sprints 7 Minutes
Steady State Cardio 7 Minutes

Routine B - Rotation 1 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 180
Drop Set
7 x 180 - 6 x 110

Deads - 5/3/1 Routine 3 Wk3
warms x 2
5 x 275
3 x 310
1 x 345
3 x 345

T-Bar Rows
warms x 2
8 x 230
6 x 230

Close Grip High Pulley Rows
12 x 150
12 x 180
10 x 200

Good Mornings
12 x 135
12 x 145
11 x 150

Assisted Glute/ Ham Raises
16, 13, 12

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Chest & Tris

Tired today, so I cut the workout down.

Hammer Strength Slight Incline
warms x 3
8 x 280
7 x 285
6 x 290

Incline DB Press
warms x 2
8 x 90
8 x 80

Flat Fly
warms x 1
12 x 55
12 x 40

Rope Pushdowns
warms x 1
10 x 100
10 x 90
12 x 90

French Press
12 x 70
12 x 70
10 x 70

Steady State Cardio 30 Minutes

Routine B - Rotation 1 - Abs & Cardio

Abs & Steady State Cardio 30 Minutes

Routine B - Rotation 1 - Quads & Calves

Squats - 5/3/1 Week 4 Rot 3
warms x 2
5 x 180
5 x 210
5 x 225
7 x 225

Hack Squats
warms x 2
10 x 150
10 x 160

Roman Chair Squats
20 x 25
20 x 35
17 x 35
16 x 35

Hammer Strength Sing. Leg Ext.
12 x 20
12 x 30
12 x 35

Donkey Calf Raises with Weight Belt
20 x 205
19 x 225
18 x 225
14 x 250
13 x 250

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Delts & Bis

Smith Machine Seated Military Press
warms x 3
8 x 130
6 x 145
4 x 145

Seated Side Laterals
warms x 2
10 x 30
10 x 30
10 x 30

Superset
Barbell Front Raises
warms x 1
12 x 70
12 x 70
----------------------
Bench Reverse Flys
warms x 1
12 x 25
12 x 25

Barbell Curls
warms x 2
6 x 115
6 x 115
5 x 115

Rope Curls
warms x 1
10 x 170
10 x 170
10 x 175

Con Curls
12 x 35
12 x 35

Routine A - Rotation 4 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 170
8 x 175
6 x 180

Deads - 5/3/1 - Rotation 3 wk 2
warms x 2
3 x 225
3 x 305 (screwed up the math should have been 240lbs)
5 x 315 (what the hell I screwed it up the previous set -go for it!)
3 x 335

Bench Rows
warms x 1
10 x 90
9 x 90
8 x 90

Seated Rows
12 x 135
11 x 140
9 x 140

Strive Lying Leg Curl
warms x 2
10 x 115
10 x 115
10 x 115

Sing. Standing Leg Curl
12 x 55
12 x 55
10 x 60

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Chest & Tris

10-15-2010

Hammer Strength Incline
warms x 3
8 x 270
8 x 270
5 x 290

Hammer Strength Bench
warms x 2
10 x 230
9 x 230

Weighted Chest Dips
15 x 25
11 x 25
10 x 25
7 x 25

Rack Push Ups
30, 20

Tri Pushdowns
warms x 2
10 x 200
10 x 205
9 x 205

DB Extensions
warms x 1
12 x 75
12 x 75

Sing Reverse Grip Pressdowns
12 x 30
11 x 35

Steady State Cardio 10 Minutes

Routine A - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rotation 3 Week 3
warms x 2
5 x 220
3 x 250
1 x 280
2 x 280

Strive Leg Extensions
warms x 2
10 x 240
10 x 250

Front Squats
warms x 2
6 x 155
7 x 155
7 x 155
6 x 160

Roman Chair Squats
12 x 25
12 x 35
12 x 45

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Chest & Tris

Hammer Strength Incline Press
warms x 3
8 x 270
7 x 290
4 x 300

Hammer Strength Bench
warms x 2
10 x 230
7 x 230

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

Rack Push-Ups
30, 22

Tricep Pressdowns
warms x 2
10 x 190
10 x 200
9 x 205

DB Extensions
warms x 1
11 x 75
11 x 75

Sing Reverse Grip Pressdowns
12 x 30
12 x 30

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Quads & Calves

Squats - 5/3/1 Week 2 Rotation 3
warms x 2
3 x 210
3 x 240
3 x 270
3 x 270

Strive Leg Extensions
warms x 2
10 x 230
10 x 240

Front Squats
warms x 2
8 x 155
7 x 155
6 x 155
5 x 160

Roman Chair Squats (Had to drop the split squats-stresses my lower back)
12 x 25
12 x 25
12 x 25

Single Seated Calf Raises
20 x 45
20 x 55
16 x 60

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Delts & Bis

Seated Military Press Smith
warms x 3
8 x 130
8 x 145
8 x 155

Seated Side Laterals
warms x 1
10 x 30
10 x 30
10 x 30

Superset
Barbel Front Raises
warms x 1
12 x 65
10 x 80

-------------------------

Reverse Pec Dec
warms x 1
12 x 70
10 x 80

Barbell Crul
warms x 2
6 x 115
5 x 115
5 x 115

Rope Curls
warms x 1
10 x 185
9 x 185
8 x 185

Conc Curls
12 x 40
11 x 40

Steady State Cardio 15 Minutes

Routine A - Rotation 2 -Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 170
8 x 175
6 x 180

Deadlifts - 5/3/1 - Rotation 3 week 1
warms x 2
5 x 240
5 x 270
5 x 310
3 x 310

Bench Rows
warms x 1
10 x 90
10 x 90
8 x 95

Seated Rows
12 x 135
11 x 140
10 x 140

Lying Leg Curl
warms x 2
10 x 165
8 x 90
8 x 90

Single Leg Curl
12 x 50
12 x 55
10 x 60

Steady State Cardio 15 Minutes

Routine A - Rotation 2 - Chest & Tris

Hammer Strength Incline Press
warms x 3
8 x 270
7 x 290
5 x 300

Hammer Strength Bench
warms x 2
9 x 250
6 x 250

Chest Dips
13 x 35
10 x 35
9 x 35
8 x 35

Rack Push Ups
30, 19

Tricep Pressdowns
warms x 2
10 x 190
10 x 200
9 x 210

DB Extensions
warms x 1
12 x 75
12 x 75

Single Reverse Grip Pressdowns
12 x 40
12 x 40

Steady State Cardio 15 Minutes

Routine A - Rotation 2 - Quads & Calves

Squats - 5/3/1 - Rotation 3 - Week 1
warms x 2
5 x 190
5 x 225
5 x 250
5 x 250

Leg Extensions
warms x 2
10 x 305
9 x 305

Front Squats
warms x 2
7 x 155
6 x 155
6 x 155
6 x 155

Split Squats
12 x 65
12 x 95
11 x 105

Single Seated Calf Raises
20 x 45
20 x 55
16 x 60
15 x 65
12 x 70

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Delts & Bis

Smith Military Press
warms x 3
8 x 130
8 x 140
7 x 150

Seated Side Lateral
warms x 1
10 x 30
10 x 30
10 x 30

Superset
Barbell Front Raises
warms x 1
12 x 65
11 x 80
-----------------------
Rear Bench Rows
warms x 1
12 x 165
12 x 165

Barbell Curls
warms x 2
6 x 110
6 x 115
5 x 120

Rope Curls
warms x 1
10 x 180
10 x 185
8 x 190

Concentrated Curls
12 x 40
10 x 42.5

Steady State Cardio 10 Minuttes

Routine A - Rotation 1 - Chest & Tris

Hammer Strength Incline
warms x 3
8 x 230
8 x 270
6 x 300

Hammer Strength Bench
warms x 2
10 x 230
7 x 250

Weighted Chest Dips
15 x 35
10 x 35
9 x 35
8 x 35

Rack Push Ups
32, 20

Tricep Pressdowns
warms x 2
10 x 180
10 x 190
10 x 200

DB Extensions
warms x 1
12 x 75
12 x 75

Single Reverse Grip Pressdowns
12 x 40
12 x 40

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Quads & Calves

Squats - 5/3/1 Week 4 Rotation 2
warms x 2
5 x 175
5 x 185
5 x 200
7 x 200

Leg Extension
warms x 2
9 x 305
10 x 280

Front Squats
warms x 2
6 x 155
8 x 135
6 x 145
4 x 155

Split Squat
10 x 45
10 x 65
10 x 65

Single Seates Calf Raises
20 x 45
20 x 50
19 x 55
16 x 60
14 x 65

Steady State Cardio 20 Minutes

Routine C - Rotation 4 - Delts & Bis

Seated DB Military Press
warms x 3
8 x 65
8 x 70
7 x 75

One Arm Cable Lateral Raises
warms x 2
10 x 30
9 x 25

Supersets
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
-------------------------------
Upright Rows
warns x 1
12 x 60
12 x 60

Hammer Curls
warms x 2
6 x 70
6 x 75
5 x 75

Close Grip Curls
warms x 1
10 x 85
10 x 90
9 x 95

One Arm Cable Curl
12 x 30
12 x 25

Steady State Cardio 15 Minutes

Routine C - Rotation 4 - Back & Hammies

Weighted Pull Ups
10 x 10
9 x 10
6 x 15
4 x 25

Dead Lifts - 5/3/1 Week 4 Rotation 2
warms x 2
5 x 215
5 x 230
5 x 250
9 x 250

Rope Pulldowns
warms x 1
8 x 125
8 x 130
6 x 135

Straight Arm Pulldowns
12 x 50
12 x 55
10 x 60

Stiff Deads
warms x 1
12 x 225
10 x 225

DB Leg Curl
warms x 2
10 x 60
7 x 65

Steady State Cardio 20 Minutes

Routine C - Rotation 4 - Abs & Cardio

warms x 2

Sit Ups
20, 15

Flags with Reverse Crunch
16, 13

High Cable Flexion
warms x 1
16 x 70
15 x 70

Cable Crunches
24 x 120
21 x 120

Vacuums
1 x 60 sec
1 x 60 sec
1 x 75 sec

Sprints Eliptical 7 Minutes
Steady State Cardio 15 Minutes

Routine C - Rotation 4 - Chest & Tris

Dumbbell Bench
warms x 3
8 x 90
8 x 100
6 x 105

Slight Incline DB Press
warms x 2
warms x 2
10 x 85
9 x 85

Bench - Partials
warms x 1
10 x 155
10 x 165

Incline Flies
12 x 45
11 x 60

Close Grip Bench - Smith Machine
warms x 2
10 x 110
9 x 120
10 x 120

Reverse Grip Press Downs
warms x 1
12 x 120
12 x 125
11 x 130

One Arm Press Downs
12 x 55
10 x 55

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Quads & Calves

Squats - 5/3/1
warms x 2
5 x 215
3 x 245
1 x 275
2 x 275

Leg Press
warms x 3
10 x 560
10 x 560
10 x 580
10 x 600

Walking Lunges
12 x 35
12 x 35
12 x 35

Leg Press Calf Extensions
30 x 140
28 x 140
25 x 140
24 x 140
21 x 140

Steady State Cardio 10 Minutes

Routine C - Rotation 3 - Delts & Tris

Seated DB Press
warms x 3
8 x 65
8 x 65
8 x 65

One Arm Cable Lateral Raise
warms x 2
10 x 30
10 x 30

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
-------------------------------
Upright Rows
warms x 1
12 x 60
12 x 60

Hammer Curls
warms x 2
6 x 65
6 x 70
Drop Set
5 x 70 - 5 x 50

Close Grip Curls
warms x 1
10 x 80
10 x 80
9 x 90

One Arm Cable Curls
12 x 30
10 x 40

Steady State Cardio 15 Minutes

Routine C - Rotation 3 - Back & Hammies

Weighted Pull Ups
12 x -
9 x 10
5 x 20
5 x 20

Deads 5/3/1 Rotation 2 Week 4
warms x 2
5 x 215 -
The back isn't ready for these puppies yet
I got smart and stopped

Straight Arm Pulldowns
warms x 1
10 x 120
8 x 125
7 x 130

Stiff Deads
12 x 70
12 x 100
11 x 120

DB Leg Curl
warms x 2
12 x 55
11 x 60

Steady State Cardio 10 Minutes

Routine C - Rotation 3 - Abs & Cardio

warms x 2

Flags
17, 13

Ab Wheel on Ramp
12, 11

High Cable Flex
warms x 1
15 x 70
15 x 70

Cable with Alt Sides
24 x 120
21 x 120

Sprints Elip 7 Minutes
Steady State Cardio 15 Minutes

Routince C - Rotation 3 - Chest & Tris

DB Bench Press
warms x 3
8 x 80
8 x 90
8 x 100

Slight Incline DB Press
warms x 2
10 x 80
10 x 85

Bench partials
warms x 1
10 x 165
10 x 165

Incline Flys
12 x 40
12 x 50

Close Grip Bench
warms x 2
8 x 140
9 x 120
8 x 120
Reverse Grip Pressdowns
warms x 1
12 x 110
12 x 120
12 x 130

One Arm Pressdown
12 x 50
12 x 55

Steady State Cardio 15 Minutes

Routine C Rotation 3 - Quads & Calves

Squats - 5/3/1 Rotation 2
warms x 2
warms x 2
3 x 200
3 x 230
3 x 260

Leg Press
warms x 2
10 x 540
10 x 540
10 x 560

Single Leg Extensions
12 x 40
12 x 40
12 x 45

Leg Press Calf Extension
30 x 140
28 x 140
22 x 140

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Delt's & Bis

Seated DB Press
warms x 3
8 x 60
8 x 60
8 x 65

One Arm Cable Lateral Raises
warms x 2
10 x 30
8 x 30

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
--------------------------------
Upright Rows
warms x 1
12 x 60
12 x 60

Hammer Curls
warms x 2
6 x 60
6 x 65
5 x 65

Close Grip Curls
warms x 1
10 x 70
9 x 90
8 x 90

One Arm Cable Curls
12 x 45
10 x 45

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Back & Hammies

Pull Ups
10, 8, 8, 7

T-Bar Rows w/Pad
warms x 2
8 x 115
8 x 115

Rope Pulldowns
warms x 1
12 x 100
8 x 110
8 x 110

Straight Arm Pulldowns
12 x 50
12 x 50
12 x 50

Stiff Deads
12 x 60
12 x 80
12 x 90

DB Leg Curl
warms x 2
12 x 45
8 x 50

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Chest & Tris

DB Bench
warms x 3
8 x 65
8 x 70
8 x 70

Slight Incline DB Press
warms x 2
10 x 65
10 x 70

Bench/Partials
warms x 1
10 x 120
10 x 129

Incline Fly
12 x 35
12 x 35

Cybex Close Bench
warms x 3
10 x 80
10 x 100
8 x 100

Reverse Grip Pressdowns
war,s x 1
12 x 100
12 x 110
12 x 120

One Arm Pressdowns
12 x 40
12 x 50

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Abs & Cardio

warms x 2

Sit Ups
21, 15

Cable Crunches
16 x 120
15 x 120
14 x 120

High Cable Flexion
warms x 1
15 x 60
13 x 60

Steady State Cardio 20 Minutes

Routine C - Rotation 1 - Delts & Bis

injured back tried to take it easy

Seated DB Press
warms x 2
6 x 60
6 x 60

One Arm Cable Lateral Raises
warms x 2
10 x 30
9 x 35

Superset
Seated Bent Over Lat. Raise
warms x 1
12 x 25
12 x 30
---------------------------
Upright Rows
warms x 1
12 x 60
12 x 70

Hammer Curls
warms x 2
6 x 65
6 x 70
4 x 70

Close Grip Curls (Cable)
warms x 1
10 x 90
10 x 100
8 x 110

One Arm Cable Curl
12 x 40
12 x 45

Steady State Cardio 10 Minutes

Routine C - Rotation 1 - Back & Hams

Weighted Pull Ups
12 x 10
7 x 10
8 x 10
4 x 25

Deads - 5/3/1 rotation 2 wk 3
warms x 2
5 x 270
3 x 205
1 x 345
5 x 345

Rope Pulldowns
warms x 1
8 x 120
8 x 125
7 x 130

Straight Arm Pulldown
12 x 50
11 x 55
10 x 55

Stiff Deads
12 x 225
8 x 245 (Back Injury)

DB Deads Leg Curl
warms x 2
8 x 55
9 x 55

Steady State Cardio 15 Minutes

Routine C - Rotation 1 - Abs & Cardio

warms x 2

Flags
21, 14

Ab Wheel on Ramp
17, 15

High Cable Flexion
warms x 1
16 x 70
16 x 70


Cable Crunch w/ Alt. Sides
26 x 90
22 x 90

Sprints 7 Minutes
Steady State Cardio 15 Minutes

Routine C - Rotation 1 - Chest & Tris

DB Bench Press
warms x 3
8 x 90
8 x 95
7 x 100

Slight Incline DB Press
warms x 2
10 x 85
10 x 90

Bench Press-Partials
warms x 1
10 x 185
10 x 195

Incline Flys
12 x 55
12 x 65

Cybex Close Grip Bench
warms x 2
10 x 100
10 x 120
9 x 120

Reverse Grip Pressdowns
warms x 1
12 x 110
12 x 130
11 x 140

One Arm Pressdowns
12 x 40
12 x 45

Steady State Cardio 20 Minutes

Routine C - Rotation1 - Quads & Calves

Squats 5/3/1 Rotation 2 Wk 1
warms x 2
5 x 185
5 x 215
5 x 245
6 x 245

Leg Press
warms x 3
10 x 500
10 x 540
10 x 575
10 x 590

Walking DB Lunges
12 x 35
12 x 35
12 x 35

Leg Press Calf Extensions
26 x 180
28 x 140
26 x 140
24 x 140
23 x 140

Steady State Cardio 20 Minutes

Routine B - Rotation 4 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 45
8 x 45

High Incline DB Press
warms x 2
10 x 80
7 x 85

Cable Upright Rows
warms x 1
10 x 130
10 x 135
8 x 140
8 x 140

Incline DB Curls
warms x 2
6 x 40
6 x 42.5
5 x 45

Cable Curls
warms x 1
10 x 135
9 x 140
8 x 145

One Arm Preacher Curls
12 x 30
10 x 32.5

Steady State Cardio 20 Minutes

Routine b - Rotation 4 - Back & Hams

Reverse Grip Pulldowns
warms x 3
8 x 180
7 x 180
6 x 185

Dead Lifts 5/3/1 - rotation 2- wk2
warms x 2
3 x 250
3 x 285
3 x 320
7 x 320

T-Bar Rows
warms x 2
10 x 230
6 x 235

Close Grip Low Pulley Rows
12 x 225
12 x 235
10 x 240

Good Mornings
12 x 145
12 x 145
11 x 150

Assisted Glute/Ham Raises
16, 15, 12

Steady State Cardio 15 Minutes

Routine B - Rotation 4 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 280
7 x 285
4 x 290

Incline DB Press
warms x 2
10 x 90
9 x 90

Flat Bench Flys
warms x 1
12 x 55
12 x 55
10 x 55

Uneven Push Ups
10 - 12
10 - 10

Weighted Dips
13 x 25
12 x 25
9 x 25
8 x 25

Rope Pushdowns
warms x 1
12 x 110
10 x 110

French Press
12 x 70
11 x 75

Steady State Cardio 15 Minutes

Routine B - Rotation 4 - Abs & Cardio

warms x 2
Sit Ups
21, 15

Flags w/ Reverse Crunch
16, 13

High Cable Flexion
warms x 1
16 x 70
16 x 70

High Rep Cable Crunch
28 x 120
22 x 120

Sprints Eliptical 7 Minutes
Steady State Cardio 20 Minutes

Routine B - Rotation 4 - Quads & Calves

Squats - 5/3/1 Wk 4 Rotation 1
warms x 2
6 x 165
5 x 185
5 x 205
8 x 205

Hack Squats
warms x 2
10 x 150
10 x 160

Roman Chair Squats
20 x -
20 x -
18 x 10
16 x 25

Bar Lunges
10 x 75
12 x 75
11 x 80

Donkey Calf Raises (weight belt)
20 x 205
20 x 215
18 x 225
15 x 250
13 x 260

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 45
8 x 45

High Incline DB Press
warms x 2
10 x 75
10 x 80

Cable Upright Rows
warms x 1
10 x 125
10 x 130
9 x 135
9 x 140

Incline DB Curls
warms x 2
6 x 40
6 x 42.5
6 x 45

Cable Curls
warms x 2
10 x 130
10 x 135
8 x 140

One Arm Preacher Curls
12 x 30
11 x 30

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 180
6 x 185
5 x 185

Deads 5/3/1 -wk 1 Rotation 2
warms x 2
5 x 235
5 x 265
5 x 315

T-Bar Rows
warms x 2
10 x 225
8 x 230

Close Grip Low Pulley Rows
12 x 215
12 x 225
11 x 230

Good Mornings
12 x 135
12 x 140
11 x 145

Assisted Glute/Ham Raises
16, 14, 13

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 270
8 x 280
6 x 290

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

Flat Bench Flies
warms x 1
12 x 55
12 x 55
10 x 55

Uneven Push Ups
10 - 12
10 - 10

Weighted Dips
12 x 25
10 x 25
9 x 25
8 x 25

Rope Pushdowns
warms x 1
12 x 105
11 x 110

French Press
12 x 70
11 x 70

Steady State Cardio 15 Minutes

Routine B - Rotation 3 - Quads & Calves

Squats - 5/3/1
warms x 2
5 x 210
3 x 235
1 x 265

Hack Squats
warms x 2
10 x 140
10 x 150

Roman Chair Squats
20, 20, 18, 18

Bar Lunges
12 x 65
12 x 70
10 x 75

Donkey Calf Raises (weight belt)
20 x 180
20 x 205
18 x 215
15 x 215
14 x 225

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Flags
21, 14

Ab Wheel on Ramp
17, 15

High Cable Flexion
warms x 1
16 x 70
16 x 70

Cable Crunch Alt/Sides
26 x 90
22 x 90

Sprints 10 Minutes
Steady State Cardio 20 Minutes
Speed Bag 10 Minutes

Routine B - Rotation 2 - Delts & Biceps

Side Lateral Raises
warms x 2
8 x 40
8 x 45
6 x 45

Hich Incline DB Press
warms x 2
10 x 65
10 x 70

Cable Upright Rows
warms x 2
10 x 120
10 x 125
9 x 135
8 x 140

Incline DB Curls
warms x 2
6 x 40
4 x 45
6 x 45

Cable Curls
warms x 1
10 x 125
10 x 130
8 x 135

One Arm Preacher Curl
11 x 35
10 x 35

Steady State Cardio 20 Minutes

Routine B - Rotation 2 -Back & Hams

Reverse Grip Pulldowns
warms x 3
8 x 175
8 x 180
6 x 185

Deads 5/3/1 week 4
warms x 2
5 x 225
5 x 275
5 x 300

T-Bar Rows
warms x 2
9 x 225
7 x 230

Close Grip Pulley Row
12 x 210
12 x 215
11 x 225

Good Mornings
12 x 135
12 x 135
11 x 140

Assisted Glute/Ham Raises
16, 14, 13

Steady State Cardio 25 Minutes

Routine B - Rotation 2 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 260
8 x 270
5 x 280

Incline DB Press
warms x 2
10 x 80
10 x 85

Flat Bench Flies
warms x 1
12 x 55
8 x 60
6 x 60

Uneven Push Ups
10-10
10-7

Dips
15, 13, 12, 11

Rope Pushdowns
warms x 1
12 x 100
10 x 110

French Press
12 x 70
11 x 70

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Quads & Calves

Squats - 5/3/1 Week 2
warms x 2
3 x 195
3 x 220
3 x 250

Hack Squats
warms x 2
10 x 130
10 x 140

Roman Chair Squats
20, 20, 17, 17

Barbell Lunges
12 x 65
12 x 65
12 x 65

Donkey Calf Raises - Belt & Plates
20 x 135
20 x 180
18 x 205
16 x 205
16 x 205

Steady State Cardio 20 Minutes

Routine B - Rotation 1 - Abs & Cardio

warms x 2
Sit Ups
22, 15

Cable Crunches
warms x 1
16 x 140
15 x 140

High Cable Flexion
warms x 1
15 x 70
15 x 70

Machine Crunches
warms x 1
20 x 70
21 x 70

Sprints 7 Minutes
Steady State Cardio 15 Minutes
Speed Bag 10 Minutes

Routine B - Rotation 1 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 40
8 x 45

High Incline DB Press
warms x 2
10 x 50
10 x 65

Cable Upright Rows
warms x 1
10 x 100
10 x 110
10 x 120
10 x 130

Incline DB Curls
warms x 2
6 x 40
6 x 45
4 x 50

Cable Curls
warms x 1
10 x 120
10 x 125
10 x 130

One Arm Preacher Curls
12 x 30
11 x 35

Steady State Cardio 30 Minutes

Routine B - Rotation 1 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 175
7 x 180
5 x 185

Deads - 5/3/1 - Week 3
warms x 2
5 x 260
3 x 295
1 x 330

T-Bar Rows
warms x 2
10 x 220
7 x 225

Close Grip Low Pulley Row
12 x 175
12 x 190
12 x 210

Good Mornings
12 x 95
12 x 115
12 x 135

Assisted Glute/Ham Raises
16, 13, 12

Steady State Cardio 15 Minutes

Routine B - Rotation 1 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 250
8 x 260
7 x 270

Hammer Strength Incline Press
warms x 2
10 x 200
10 x 220

Flat Bench Flies
warms x 1
12 x 50
12 x 55
10 x 60

Uneven Push Ups
20, 16

Dips
13, 14, 12, 10

Rope Pushdowns
warms x 1
12 x 95
11 x 100

French Press
12 x 70
10 x 75

Steady State Cardio 20 Minutes

Routine B - Rotation 1 - Quads & Calves

Squats 5/3/1 Week 1
warms x 2
5 x 180
5 x 205
5 x 235

Hack Squats
warms x 2
10 x 120
10 x 130

Roman Chair Squats
20, 18, 17, 16

Bar Lunges
12 x 65
11 x 65
11 x 65

Donkey Calf Raises-skipped

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Delts & Bis

Seated Military Presses-Smith Machine
warms x 3
8 x 130
8 x 140
6 x 160

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
10 x 30

Superset
Barbell Front Raises
warms x 1
12 x 65
12 x 75
---------------------------
Rear Bench Rows
warms x 1
12 x 115
12 x 125

Barbell Curls
warms x 2
6 x 110
6 x 115
6 x 115

Rope Curls
warms x 1
10 x 170
9 x 180
8 x 185

Con. DB Curls
12 x 35
12 x 40

Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Abs & Cardio

warms x 2

Flag w/ Reverse Crunch
20, 15

Ab Wheel on Handicap Ramp
13, 13

High Cable Flex
warms x 1
15 x 70
15 x 70

Cable Crunches
25 x 120
22 x 120

Sprints 8 Minutes
Steady State Cardio 25 Minutes

Routine A - Rotation 4 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 170
8 x 175
6 x 180

Deads 5/3/1 Wk 2
warms x 2
3 x 245
3 x 280
3 x 315

DB Bench Rows
warms x 1
10 x 90
10 x 95
7 x 97.5

Seated Cable Rows
12 x 135
11 x 140
10 x 140

Lying Leg Curl
warms x 2
10 x 115
10 x 115
9 x 115

Single Leg Curl
12 x 50
12 x 55
11 x 60

Steady State Cardio 25 Minutes

Routine A - Rotation 4 - Chest & Tris

Hammer Strength Incline Press
warms x 3
8 x 270
7 x 290
4 x 300

Hammer Strength Bench
warms x 2
10 x 240
7 x 250

Weighted Chest Dips
14 x 35
12 x 35
9 x 35
7 x 35

Rack Push Ups
28, 19

Tricep Pushdowns
warms x 2
10 x 170
10 x 180
9 x 200

DB Extensions
warms x 1
12 x 75
12 x 75

Single Cable Reverse Pressdowns
15 x 30
12 x 40

Steady State Cardio 25 Minutes

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x2
10 x 325
10 x 325

Front Squats
warms x 2
8 x 165
7 x 165
6 x 175
6 x 185

Sumo Squats
warms x 2
10 x 215
10 x 215
10 x 215

Split Squats
12 x 30
12 x 32.5
12 x 35

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

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Delts & Bis

Seated Military Press
warms x 3
8 x 130
7 x 130
6 x 130

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
10 x 30

SuperSet
Bar Front Raises
warms x 1
12 x 60
12 x 65
-----------------
Rear Bench Rows
warms x 1
12 x 95
12 x 105

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

Rope Curls
warms x 1
10 x 160
10 x 165
10 x 170

Con. DB Curls
12 x 35
9 x 40

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 180
Drop Set
6 x 180 - 7 x 120

Deads 5/3/1
warms x 1
8 x 225
5 x 255
5 x 295

Bench Rows
warms x 1
8 x 85
10 x 85
8 x 90

Seated Cable Rows
12 x 130
12 x 135
11 x 135

Lying Leg Curls
warms x 2
10 x 110
10 x 110
8 x 115

Single Leg Curls
12 x 40
12 x 40
12 x 50

Steady State Cardio 20 Minutes

Routine A - Rotation 3 - Abs & Cardio

warms x 2


Hanging Leg Raises
15, 11

Sit Ups
13, 11

High Cable Flexion
warms x 1
16 x 60
15 x 60

Cable Crnch w/ Alt Sides
22 x 90
20 x 90

Sprints Eliptical 12 Minutes
Steady State Cardio 25 Minutes

Routine A - Rotation 3 - Chest & Tris

Hammer Strength Incline Bench
warms x 3
8 x 250
8 x 270
7 x 280

Hammer Strength Bench
warms x 2
10 x 240
7 x 250

Weighted Chest Dips
12 x 35
10 x 35
8 x 35
8 x 35

Rack Push Ups
30, 20 - Is this rep range ok or to high?

Tricep Pushdowns
warms x 2
10 x 160
10 x 180
9 x 180

DB Extensions
warms x 1
12 x 70
10 x 70

Single Reverse Grip Cable Pushdowns
12 x 20
12 x 20

Steady State Cardio 25 Minutes

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 315
8 x 325

Front Squats
warms x 2
8 x 155
8 x 165
7 x 175
5 x 185

Sumo Squats
warms x 1
10 x 205
10 x 215
10 x 215

Split Squat
12 x 25
12 x 25
12 x 30

Single Seated Calf Raises
20 x 45
19 x 50
17 x 50
16 x 50
15 x 50

Steady State Cardio 20 Minutes

Routine A - Rotation 2 - Delts & Biceps

Seated Military Press (Smith) Next time I will try this without the Smith machine.
warms x 3
9 x 130
6 x 130
5 x 140

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
10 x 30

Supersets
Barbell Front Raises
warms x 1
12 x 60
12 x 60
----------------------
Rear Bench Rows
warms x 1
12 x 80
12 x 90

Barbell Curls
warms x 2
Drop Set
6 x 100 - 8 x 50
Drop Set
6 x 100 - 7 x 60

Rope Curls
warms x 1
10 x 160
10 x 160
7 x 170

Concentrated DB Curls
12 x 25
8 x 40

Steady State Cardio 15 Minutes

Routine A - Rotation 2 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 165
8 x 180
6 x 195

Deads
2 x 10 x 190
1 x 5 x 225
1 x 5 x 315
1 x 2 x 365

DB Bench Rows
warms x 1
12 x 80
8 x 85
8 x 85

Seated Cable Rows
12 x 120
12 x 127.5
11 x 132.5

Lying Leg Curls (Life Fitness)
warms x 2
10 x 130
8 x 130
7 x 130

Cybex Plate Loaded Single Leg Curl
12 x 70
12 x 70
12 x 70

Steady State Cardio 25 Minutes

Routine A - Rotation 2 -Chest & Tris

Cybex Plate Loaded Incline Press
warms x 3
8 x 180
8 x 210
8 x 220

Hammer Strength Bench
warms x 2
10 x 230
10 x 240

Weighted Chest Dips
14 x 25
9 x 45
6 x 45
6 x 45

Rack Push Ups
25, 16

Tricep Pressdowns
warms x 2
10 x 100
10 x 120
9 x 140

DB Extensions
warms x 1
12 x 65
11 x 65

Single Reverse Grip Cable Pressdowns
12 x 15
12 x 15

Steady State Cardio 20 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Flags
20, 13

Cable Crunches
warms x 1
15 x 140
Drop Set
13 x 140 - 16 x 80

High Cable Flex
warms x 1
16 x 60
15 x 60

Hammer Strength Crunches
warms x 1
20 x 30
17 x 25
15 x 20

Sprints 12 Minutes
Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Quads & Calves

Leg Extensions (Life Fitness)
warms x 2
10 x 255
9 x 260

Front Squats
warms x 2
5 x 185
6 x 175
6 x 175
6 x 165

Sumo Squats
warms x 1
10 x 205
10 x 205
8 x 215

DB Split Squats
12 x 30
10 x 30
10 x 25

Cybex Single Calf (Plate Loaded 45º)
20 x 50
20 x 30
16 x 20
16 x 20
13 x 20

Steady State Cardio 30 Minutes

Routine A - Roatation 1 - Delts & Bis

Seated Military Press (Smith Machine)
warms x 3
8 x 110
8 x 130
6 x 140

Seated Side Laterals
warms x 1
10 x 25
10 x 30
10 x 30

Superset
Barbell Front Raises
warms x 1
12 x 70
12 x 60
Rear Bench Rows
warms x 1
12 x 70
12 x 80

Barbell Curls
warms x 2
Drop Set
6 x 100 - 8 x 50
Drop Set
6 x 100 - 6 x 60

Rope Curls
warms x 1
10 x 150
10 x 160
6 x 180

Con. DB Curls
12 x 30
12 x 35

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Back & Hams

Wide Grip Pulldowns
warms x 3
8 x 150
6 x 180
6 x 180

Deadlifts
warms x 2
8 x 315
5 x 325
4 x 325

DB Bench Rows
10 x 35
10 x 70
10 x 80
9 x 85

Seated Cable Rows
12 x 120
11 x 120
10 x 120

Strive Lying Leg Curl
warms x 2
10 x 90
10 x 110
10 x 110

Single Leg Curl
12 x 40
12 x 40
12 x 40

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Chest & Bis

Hammer Strength Incline Press
warms x 2
8 x 230
8 x 240
8 x 250
7 x 260

Hammer Strength Flat Bench
warms x 2
10 x 200
9 x 220

Weighted Chest Dips
12 x 25
9 x 45
7 x 45
7 x 45

Barbell Curls
warms x 2
6 x 90
6 x 100
6 x 105

Rope Curls
warms x 1
10 x 120
10 x 140
Drop Set
7 x 180 - 10 x 100

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
10 x 315

Front Squats
warms x 2
8 x 185
6 x 185
6 x 185
6 x 185

Sumo Squats
warms x 1
10 x 205
10 x 205
10 x 205

DB Step Ups
12 x 30
10 x 30
10 x 30

Steady State Cardio 25 Minutes

Routine C - Rotation 4 - Delts & Tris

Hammer Strength Military Press
warms x 2
8 x 230
8 x 240
7 x 240
5 x 240

Up Right Rows
warms x 2
10 x 100
10 x 100
8 x 105

Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
10 x 35

French Press
warms x 2
10 x 85
9 x 85
8 x 85

DB Kickbacks
warms x 1
12 x 35
12 x 35
11 x 40

Steady State Cardio 25 Minutes

Routine C - Rotation 4 - Back & Hams

Weighted Wide Grip Pull Ups
11 x 10
8 x 10
7 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 245
7 x 255
6 x 265

Rope Pull Downs
warms x 1
12 x 115
11 x 120
8 x 120

Stiff Deads
warms x 2
8 x 274
7 x 295
5 x 305

DB Leg Curls
warms x 2
12 x 55
10 x 60

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Chest & Bis

Hammer Strength Bench Press
warms x 2
8 x 220
8 x 230
6 x 230
Drop Set
4 x 230 - 6 x 140

Hammer Strength Slight Incline
warms x 2
10 x 230
8 x 240

Incline Flys
warms x 1
12 x 60
11 x 65
Drop Set
9 x 65 - 10 x 25

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

Close Grip Curls
warms x 1
10 x 100
10 x 100
Drop Set
9 x 105 - 9 x 60

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
10 x 305

Squats
warms x 2
8 x 245
8 x 255
6 x 265
5 x 265

Leg Press
warms x 1
10 x 540
8 x 590
9 x 590

Walking DB Lunges
10 x 35
10 x 35
10 x 35

Icarian Calf Raises
30 x 80
25 x 80
20 x 20
18 x 80

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Delts & Tris

Hammer Strength Military Press
warms x 2
8 x 240
8 x 240
Drop Set
5 x 240 - 6 x 180

Upright Rows
warms x 2
10 x 100
8 x 105
Drop Set
7 x 105 - 8 x 50

Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
11 x 30

French Press
warms x 2
9 x 90
8 x 90
Drop Set
6 x 90 - 10 x 30

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

Steady State Cardio 20 Minutes

Routine C - Rotation 3 - Abs & Cardio

Warms x 2

Sit Ups
20, 15

Flag with Reverse Crunch
15, 12

High Cable Flex
warms x 1
15 x 60
14 x 60

Cable Crunches with Alt Sides
21 x 90
22 x 90

Sprints Eliptical 12 Minutes
Steady State Cardio 20 Minutes

Routine C - Rotation 3 - Back & Hammies

Weighted Pull Ups
11 x 10
9 x 10
8 x 10
7 x 10

Bent Over Barbell Rows
warms x 2
8 x 225
8 x 245
Drop Set
6 x 255 - 9 x 135

Rope Pull Downs
warms x 1
12 x 115
11 x 120
8 x 120

Stiff Deads
warms x 2
8 x 275
7 x 285
6 x 295

DB Leg Curls
warms x 2
12 x 55
Drop Set
9 x 55 - 10 x 35

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Chest & Bis

Hammer Strength Bench Press
warms x 2
8 x 180
8 x 220
8 x 230
5 x 240

Hammer Strength Slight Incline Bench
warms x 2
10 x 220
8 x 230

Incline Fly
warms x 1
12 x 55
12 x 60
Drop Set
9 x 65 - 10 x 35

Hammer Curls
warms x 2
6 x 65
6 x 70
Drop Set
5 x 75 - 6 x 35

Close Grip Curl
warms x 1
10 x 95
10 x 100
Drop Set
6 x 105 - 10 x 50

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 280
8 x 305

Squats
warms x 2
8 x 225
8 x 245
6 x 255
4 x 255

Leg Press
warms x 1
10 x 450
10 x 540
8 x 600

Walking DB Lunges
10 x 35
10 x 35
10 x 35

Icarian Calf Raises
30 x 80
25 x 80
21 x 80
18 x 80

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Delts & Tris

Hammer Strength Military Press
warms x 2
8 x 230
8 x 240
Drop Set
5 x 250 - 6 x 180

Upright Rows
warms x 2
10 x 95
9 x 100
8 x 105

Bent Over Lateral
warms x 1
12 x 30
12 x 30
11 x 30

French Press
warms x 2
10 x 80
9 x 90
Drop Set
6 x 90 - 7 x 50

DB Kickbacks
warms x 1
12 x 35
12 x 35
11 x 40

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Back & Hammies

Weighted Pull Ups
11 x 10
10 x 10
8 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 205
8 x 225
7 x 245

Rope Pull Downs
warms x 1
12 x 110
11 x 115
8 x 120

Stiff Deads
warms x 2
8 x 255
7 x 275
5 x 285

DB Leg Curls
warms x 2
12 x 50
8 x 60

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Abs & Cardio

warms x 2

Flags
20, 14

Sit Ups
15, 11

High Cable Flex
warms x 2
16 x 60
15 x 60

Cable Crunches
21 x 120
20 x 120

Sprints Eliptical 15 Minutes
Steady State Cardio 30 Minutes

Routine C - Rotation 2 - Chest & Bi's

Hammer Strength Bench
warms x 2
8 x 180
8 x 200
8 x 210
7 x 230

Hammer Strength Slight Incline Press
warms x 2
10 x 200
9 x 220

Incline DB Flys
warms x 1
12 x 50
12 x 55
11 x 60

Hammer Curls
warms x 2
6 x 55
6 x 65
Drop Set
5 x 70 - 6 x 35

Close Grip Barbell Curls
warms x 1
10 x 90
10 x 95
Drop Set
7 x 100 - 8 x 50

Steady State Cardio 35 Minutes

Routine C - Rotation 2 - Quads & Calves

Strive Leg Extensions
warms x 2
10 x 210
10 x 230

Squats
warms x 2
8 x 205
8 x 225
7 x 235
7 x 245

Leg Press
warms x 1
10 x450
9 x 540
9 x 540

Walking Lunge
10 x 25
10 x 25
10 x 25

Icarian Calf Raises
21 x 80
21 x 80
21 x 80

Steady State Cardio 30 Minute

Routine C - Rotation 1 - Delts & Tris

Hammer Strength Military Press
warms x 2
8 x 230
8 x 230
Drop Set
5 x 240 - 5 x 180

Upright Rows
warms x 2
10 x 90
9 x 90
8 x 100

Bent Over Laterals
warm x 1
12 x 30
12 x 30
11 x 30

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

DB Kickback
warms x 1
12 x 30
12 x 35
11 x 40

Steady State Cardio 40 Minutes

Routine C - Rotation 1 - Back & Hams

Weighted Pull Ups
10 x 10
9 x 10
7 x 10
8 x -

Bent Over Barbell Rows
warms x 2
8 x 205
8 x 205
8 x 205

Rope Pull Downs
warms x 1
12 x 110
10 x 110
10 x 100

Sitff Deads
warms x 2
8 x 245
8 x 265
5 x 275

DB Leg Curl
warms x 2
12 x 50
12 x 50

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Chest & Bis

Db Press
warms x 2
8 x 90
7 x 90
12 x 70
11 x 70

Hammer Strength Slight Incline Bench
warms x 2
10 x 180
8 x 180

Free Motion Incline Flys
warms x 1
10 x 70
8 x 70
10 x 60

Hammer Curls
warms x 2
6 x 60
6 x 55
Drop Set
6 x 55 - 9 x 25

Hammer Strength Seated Bi Curls
warms x 1
10 x 70
10 x 70
6 x 80

Steady State Cardio 40 Minutes

Routine C - Rotation 1 - Abs & Cardio

warms x 2

Hang Leg Raises
16, 12

Flags w/Reverse Crunch
16, 11

Ab Wheel on Ramp
14, 12

Cable Crunch with Alt Sides
24 x 90
22 x 90

Sprints Eliptical 15 Minutes
Steady State Cardio 40 Minutes

Routine C - Rotation 1 - Quads & Calves

Hammer Strength Leg Extensions
warms x 2
9 x 120
8 x 110

Squats
warms x 2
8 x 225
8 x 205
7 x 215
7 x 215

Leg Press
warms x 1
10 x 540
9 x 540
9 x 450

Walking Db Lunges
9 x 35
9 x 25
10 x 25

Icarian Calf Raises
21 x 80
21 x 80
18 x 80

Steady State Cardio 40 Minutes

Routine B - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 40
8 x 40
Drop Set
8 x 45 - 8 x 20

Barbell Shrugs
warms x 2
10 x 315
10 x 365
Drop Set
9 x 385 - 9 x 225

Hammer Strength 3 Hole Press
warms x 2
10 x 200
10 x 210
Drop Set
9 x 210 - 8 x 140

Dips
16, 14, 12, 11

Rope Press Downs
warms x 1
12 x 95
12 x 95
Drop Set
12 x 95 - 12 x 60

Steady State Cardio 40 Minutes

Routine B - Rotation 4 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 165
8 x 170
6 x 175

T-Bar Rows
warms x 2
8 x 205
8 x 215
7 x 220
6 x 225

DB Deads
warms x 1
10 x 115
9 x 115
8 x 115

Close Grip High Pulley Rows
12 x 160
12 x 170
9 x 175

Assisted Ham/Glute Raises
16, 13, 12, 10

Steady State Cardio 30 Minutes

Routine B - Rotation 4 - Chest & Bis

Hammer Strength Slight Incline Bench
warms x 2
8 x 230
8 x 240
8 x 250
Drop Set
5 x 260 - 8 x 140

Hammer Strength Incline Press
warms x 2
10 x 190
Drop Set
10 x 200 - 10 x 140

Flat Bench Flys
warms x 2
12 x 50
12 x 50
Drop Set
8 x 55 - 10 x 30

Incline DB Curls
warms x 2
5 x 45
4 x 45
Drop Set
6 x 40 - 10 x 20

Cable Curls
warms x 1
10 x 110
10 x 115
Drop Set
10 x 120 - 10 x 70

Steady State Cardio 30 Minutes

Routine B - Rotation 4 - Quads & Calves

Hack Squats
warms x 2
8 x 120
7 x 120
7 x 120
6 x 120

Squats
warms x 2
10 x 205
7 x 205

Roman Chair Squats
17, 13, 10, 10

Bar Lunges
8 x 65
8 x 65
8 x 65

Single DB Calf Raises
16 x 50
13 x 50
13 x 50

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Abs & Cardio

Warms x 2

Flags
19, 12

Hang Leg Raises
12, 10

High Cable Flex
warms x 1
15 x 60
15 x 60

Cable Crunches with Alt Sides
23 x 90
20 x 90

Sprints Eliptical 12 Minutes
Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 45
8 x 45
Drop Set
9 x 45 - 9 x 25

Barbell Shrugs
warms x 2
10 x 315
10 x 365
7 x 385

Hammer Strength 3 Hole Press
warms x 2
10 x 200
10 x 210
Drop Set
7 x 210 - 8 x 140

Dips
15, 12 10, 9

Rope Press Downs
warms x 1
12 x 90
12 x 95
Drop Set
12 x 95 - 12 x 50

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 160
8 x 170
6 x 170

T-Bar Rows
warms x 2
8 x 180
8 x 205
8 x 205
7 x 205

DB Deads
warms x 1
10 x 115
9 x 115
7 x 115

Close Grip High Pulley Rows
12 x 150
12 x 160
12 x 170

Glute/Ham Raises
16, 12, 11, 10

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Chest & Bis

Hammers Strength Slight Incline Bench
warms x 2
8 x 230
8 x 240
5 x 250
4 x 250

Hammer Strength Incline
warms x 2
10 x 180
10 x 190

Flat Flys
warms x 1
12 x 50
11 x 55
Drop Set
9 x 55 - 11 x 25

Inclind DB Curls
warms x 2
6 x 45
6 x 45
5 x 45

Cable Curls
warms x 1
10 x 110
10 x 110
10 x 115

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Quads & Calves

Hack Squats
warms x 2
8 x 120
7 x 120
7 x 120
6 x 120

Squats
warms x 2
9 x 205
6 x 205

Roman Chair Squats
13, 10, 8, 7

Bar Lunges
8 x 65
8 x 65
8 x 65

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 45
8 x 45
Drop Set
8 x 45 - 8 x 25

Barbell Shrugs
warms x 2
10 x 315
9 x 365
7 x 365

Hammer Strength 3 Hole Press
warms x 2
10 x 200
10 x 200
7 x 210

Tri Push Downs
warms x 1
10 x 120
12 x 120
12 x 140
10 x 160

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

Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Sit Ups
18, 14

Ab Wheel on Ramp
13, 13

High Cable Flex
warms x 1
15 x 60
15 x 60

Cable Crunches
22 x 140
17 x 140

Sprints 12 Minutes
Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 150
7 x 160
5 x 170

T-Bar Rows
warms x 2
8 x 180
8 x 180
8 x 205
7 x 205

DB Deads
warms x 1
8 x 110
7 x 120
7 x 120

Close Grip High Pulley Row
12 x 140
12 x 150
12 x 160

Assisted Glute/Ham Raises
15, 11, 10, 10

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Chest & Bis

Hammer Strength Bench
warms x 2
8 x 230
8 x 250
Drop Set
7 x 250 - 8 x 140

Hammer Strength Incline
warms x 2
10 x 180
10 x 180

Flies
warms x 1
12 x 55
Drop Set
7 x 55 - 10 x 30

Incline DB Curls
warms x 2
6 x 40
6 x 40
5 x 45

Cable Curls
warms x 1
10 x 100
10 x 100
10 x 100

SSC 15 Minutes

Routine B - Rotation 2 - Quads

Hack Squats
warms x 2
10 x 90
8 x 120
8 x 120
6 x 120

Squats
warms x 2
10 x 185
10 x 205

Roman Chair Squats
12, 10, 8, 6

Bar Lunge
3 x 10 x 65

Steady State Cardio 15 Minutes

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 40
8 x 40
Drop Set
8 x 40 - 8 x 20

Barbell Shrugs
warms x 2
10 x 315
10 x 315
8 x 315

Hammer Strength 3 Hole Press
warms x 2
10 x 180
10 x 200
8 x 230

Reverse Grip Pushdowns
warms x 2
12 x 90
12 x 90
10 x 90

Rope Pressdowns
warms x 1
12 x 90
12 x 90
12 x 90

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 130
8 x 150
6 x 170

T-Bar Rows
warms x 2
8 x 180
8 x 180
8 x 180
8 x 180

DB Deads
warms x 1
10 x 100
10 x 100
10 x 100

Close Grip High Pulley Rows
12 x 100
12 x 120
12 x 160

Assisted Glute/Hams Raises
15, 10, 9, 9

Steady State Cardio 35 Minutes

Routine B - Rotation 1 - Chest & Bis

Hammer Strength Bench Press
warms x 2
8 x 250
8 x 260
Drop Set
5 x 260 - 6 x 180

Hammer Incline Press
warms x 2
10 x 180
9 x 180

Flat Flys
warms x 1
12 x 55
12 x 55
Drop Set
9 x 55 - 9 x 25

Inciline DB Curls
warms x 2
6 x 35
6 x 40
5 x 40

Cable Curls
warms x 1
10 x 140
10 x 130
Drop Set
10 x 130 - 10 x 70

Steady State Cardio 25 Minutes

Routine B - Rotation 1 - Quads & Claves - 5/16/10

Hack Squats
warms x 2
8 x 90
8 x 120
6 x 120

Squats
warms x 2
8 x 185
6 x 185

Leg Extensions
18 x 90
17 x 90
15 x 90

Seated Calf Raises
20 x 45
20 x 70
20 x 70

Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Delts & Tris

Flex Military Press
warms x 2
8 x 225
8 x 270
8 x 285
6 x 300

Seated Side Lateral Raises
warms x 1
10 x 25
10 x 30
Drop Set
8 x 30 - 8 x 50

Lying Cable Front Raises
warms x 1
10 x 55
10 x 60
9 x 60

Tricep Press Downs
warms x 2
10 x 160
11 x 165
10 x 170

DB Extensions
warms x 1
12 x 65
12 x 70
12 x 75

Steady State Cardio 25 Minutes - ran late

Routine a - Rotation 4 - Chest & Bis

Hammer Strength Incline Press - negatives
warms x 2
8 x 230
8 x 240
8 x 250
5 x 250

Hammer Strength Bench - negatives
warms x 2
10 x 200
9 x 210

Chest Dips - negatives
13, 10, 8, 7

Barbell Curls - negatives
warms x 2
6 x 90
6 x 90
Drop Set
5 x 100 - 5 x 50

Rope Curls - negatives
warms x 1
12 x 100
10 x 110
10 x 115

Alternating DB Curls - negatives
21 x 25

Sprints Eliptical 15 Minutes
Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Quads & Calves

Icarian Leg Extensions - negs
warms x 2
10 x 200
10 x 200

Front Squats
warms x 2
8 x 175
8 x 175
7 x 180
7 x 180

Sumo Squats
warms x 1
10 x 205
10 x 205
10 x 205

DB Step Ups
12 x 30
12 x 30
12 x 30

Calves - ran late skipped calves for cardio

Steady State Cardio 35 Minutes

Routine A - Rotation 3 - Delts & Tris

Life Fitness Military Press - negs
warms x 2
10 x 210
9 x 240
8 x 270
7 x 285

Seated Side Lateral Raises - negs
warms x 1
10 x 20
10 x 25
9 x 25

Lying Cable Front Raises - negs
warms x 1
10 x 50
10 x 55
9 x 60

Tricep Pressdowns - negs
warms x 2
10 x 150
11 x 150
10 x 160

DB Extensions - negs
warms x 1
12 x 60
12 x 60
11 x 65

Steady State Cardio 35 Minutes