Routine C - Rotation 3 - Delt & Tris

Hammer Strength 3 Hole Press
warms x 2
8 x 230
8 x 240
Drop Set
4 x 250 - 8 x 140

Upright Rows
warms x 2
8 x 125
10 x 115
6 x 120

Bent Over Lateral Raises
warms x 1
12 x 45
9 x 50
Drop Set
7 x 50 - 8 x 30

Dumbbell Kickbacks
warms x 1
12 x 45
12 x 45
8 x 50

Steady State Cardio 10 Minutes

Routine - C - Rotation 3 - Back & Hams

Weighted Pull Ups
12 x 10
10 x 10
9 x 10
8 x 10

Bent Over Barbell Rows
warms x 2
8 x 265
6 x 275
5 x 285

Rope Pull Downs
warms x 1
12 x 135
9 x 140
Drop Set
7 x 140 - 11 x70

Stiff Leg Deads
warms x 2
8 x 325
5 x 335
4 x 335

DB Leg Curls
warms x 2
12 x 60
8 x 65

Steady State Cardio 10 Minutes

Routine C - Rotation 3 - Chest & Bis

DB Bench Press
warms x 2
10 x 100
8 x 105
Drop Set
5 x 110 - 8 x 65

Slight Incline DB Press
warms x 2
10 x 90
8 x 95

Incline Fly
warms x 1
12 x 60
11 x65
Drop Set
7 x 70 - 9 x 45

Hammer Curls
warms x 2
6 x 75
5 x 80
Drop Set
3 x 85 - 6 x 45

Close Grip Curl
warms x 1
10 x 110
9 x 110
Drop Set
8 x 110 - 11 x 60

Steady State Cardio 10 Minutes

Routine C - Rotation 3 - Abs & Cardio

warms x 2

Cable Crunches
warms x 1
13 x 140
11 x 150
9 x 160

Sit Ups
16, 13

Flags with Reverse Crunch
14, 11

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

Sprints Eliptical 12 Minutes
Stead State Cardio 25 Minutes

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 260
8 x 270

Squats <- I screwed this up. I put 285 on the bar for the first set! What was I thinking? That shit was heavy!
warms x 2
6 x 330
6 x 285
5 x 315
4 x 315

Leg Press
warms x 1
10 x 660
6 x 680
6 x 700

Walking Dumbbell Lunges
10 x 45
10 x 45
10 x 45

Icarian Calf Extensions
25 x 120
26 x 100
20 x 100
15 x 100
16 x 100

Steady State Cardio 10 Minutes

Routine C - Rotation 2 - Delt & Tris

Hammer Strength Front Delt Press
warms x 2
8 x 140
8 x 180
8 x 210
Drop Set
7 x 230 - 12 x 90

Upright Rows
warms x 2
10 x 115
7 x 125
Drop Set
6 x 125 - 8 x 65

Bent Over Lateral Raises
warms x 1
12 x 40
10 x 45
Drop Set
8 x 50 - 8 x 30

French Press
warms x 2
10 x 90
10 x 90
7 x 95

Dumbbell Kickbacks
warms x 1
12 x 40
11 x 45
6 x 50

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Back & Hams

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

Bent Over Barbell Rows
8 x 255
7 x 265
Drop-Set
6 x 275 - 8 x 90

Rope Pull Downs
warms x 1
12 x 130
9 x 135
Drop Set
7 x 135 - 9 x 70

Stiff Deads
warms x 2
8 x 315
4 x 335
3 x 335

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

Steady State Cardio 10 Minutes

Routine C - Rotation 2 - Chest & Bis

DB Bench Press
warms x 2
8 x 95
8 x 100
8 x 105
4 x 110

Slight Incline DB Press
warms x 2
10 x 85
7 x 95

Incline Fly
warms x 1
12 x 60
7 x 65
Drop Set
7 x 65 - 10 x 30

Hammer Curls
warms x 2
6 x 70
5 x 80
Drop Set
4 x 80 - 7 x 40

Close Grip Curl
warms x 1
9 x 110
8 x 110
Drop Set
7 x 110 - 10 x 60

Steady State Cardio 10 Minutes

Routine C - Rotation 2 - Quads & Calves

Strive Leg Extensions
warms x 2
10 x 230
10 x 250

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

Leg Press
warms x 1
10 x 650
9 x 670
7 x 680

Walking DB Lunges
10 x 45
10 x 45
10 x 45

Icarian Calf Extensions
20 x 180
23 x 160
20 x 140
16 x 120
13 x 120

Steady State Cardio 10 Minutes

Routine C - Rotation 1 - Abs & Cardio

warms x 2

Dragon Flags
18, 13

Sit Ups
17, 13

High Cable Flexion
warms x 1
15 x 5
15 x 55
14 x 60

Cable Crunches
warms x 1
30 x 120
26 x 120

HIIT Eliptical 12 Minutes
Steady State Cardio 10 Minutes

Routine C - Rotation 1 - Delts & Tris

Lateral Raises
warms x 2
8 x 50
8 x 50
8 x 50
Drop Set
6 x 50 - 10 x 20

Upright Rows
warms x 2
10 x 100
10 x 105
Drop Set
6 x 125 - 7 x 75

Bent Over Lateral Raises
warms x 1
10 x 35
10 x 40
Drop Set
8 x 45 - 10 x 25

French Press
warms x 2
12 x 80
10 x 90
Drop Set
6 x 95 - 10 x 50

DB Kickbacks
warms x 1
12 x 35
12 x 40
9 x 45

Steady State Cardio 10 Minutes

Routine C - Rotation 1 - Back & Hams

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

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

Rope Pull Downs
warms x 1
12 x 125
11 x 130
8 x 135

Stiff Leg Deads
warms x 2
8 x 305
6 x 315
5 x 315

DB Leg Curls
warms x 2
11 x 65
8 x 65

Steady State Cardio 10 Minutes

Routine C - Rotation 1 - Abs, Calves & Cardio

(Model Fitness)
warms x 2

Flag with Reverse Crunch
16, 12, 10

Cable Crunches
warms x 1
12 x 72.5
11 x 72.5

High Cable Flexion
warms x 1
15 x 25
12 x 25

Machine Crunches (Life Fitness)
30 x 80
28 x 80

Machine Calf Extensions (Life Fitness)
30 x 105
28 x 105
26 x 105
25 x 105
24 x 105

HIIT Eliptical 10 Minutes


Total Cardio for the Week
Steady State - 75 Minutes
HIIT - 20 Minutes

Routine C - Rotation 1 - Chest & Bis

First day back to DB chest work.
Started out easy but realized the shoulder was nice and strong.

DB Bench Press
warms x 2
10 x 90
8 x 95
8 x 105
6 x 105

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

Incline Fly
warms x 1
12 x 50
12 x 60
11 x 60

Hammer Curl
warms x 2
6 x 70
5 x 75
Drop Set
4 x 80 - 6 x 40

Close Grip Curl
warms x 1
10 x 100
8 x 110
Drop Set
8 x 110 - 11 x 50

Steady State Cardio 10 Minutes

Routine C Rotation 1 - Quads & Calves

Wasn't feeling too good today..little run down.

Leg Extensions
warms x 2
10 x 325
10 x 325

Squats
warms x 2
8 x 275
8 x 275
7 x 285
5 x 295

Leg Press
warms x 1
10 x 590
9 x 630
6 x 640

Walking DB Lunges
10 x 45
10 x 45
10 x 45

ran late will hit calves with abs

Steady State Cardio 10 Minutes

Routine B - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 50
8 x 50
Drop Set
4 x 55 - 8 x 30

Barbell Shrugs
warms x 2
8 x 435
7 x 445
4 x 455
4 x 455 <- extra credit ;-)

Rear Delts - Pec Deck
warms x 1
10 x 125
9 x 130
Drop Set
6 x 130 - 9 x 60

Weighted Dips
21 x 25
16 x 25
10 x 35
8 x 45

Rope Press Downs
warms x 1
10 x 125
7 x 125
Drop Set
6 x 120 - 10 x 70

Steady State Cardio 10 Minutes

Routine B - Rotation 4 - Abs & Cardio

warms x 2

Dragon Flags
17, 13

Ab Wheel Down Ramp
16, 13

High Cable Flex
warms x 1
16 x 65
13 x 70

Cable Crunches
32 x 120
27 x 120

Sprints Eliptical 10 Minutes
Steady State Cardio 20 Minutes

Routine B - Rotation 4 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 190
7 x 200
4 x 210

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

DB Deads
warms x 1
10 x 125
9 x 125
6 x 130

Ckose Grip LOw Pulley Rows
12 x 200
12 x 210
8 x 225

Assisted Glute/Ham Raises
17, 14, 14, 12

Steady State Cardio 20 Minutes

Routine B - Rotation 1 - Chest & Bis

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

Flex Incline Press
warms x 2
10 x 240
Drop Set
10 x 270 - 8 x 225

Pec Deck Fly
warms x 1
12 x 135
11 x 140
Drop Set
7 x 145 - 10 x 70

Incline DB Curls
warms x 2
6 x 45
6 x 45
Drop Set
5 x 45 - 7 x 20

Cable Curls
warms x 1
10 x 175
9 x 175
Drop Set
6 x 180 - 10 x 130

Steady State Cardio 15 Minutes

Routine B - Rotation 4 - Abs & Cardio II

(Model Fitness)

warms x 2

Hanging Leg Raises
14, 10

Sit Ups
14, 12

Ab Wheel Down Ramp
12, 11

High Cable Flex
warms x 1
15 x 25
12 x 30

Sprints Eliptical 10 Minutes

Routine B - Rotation 4 - Quads & Calves

Hack Squats
warms x 2
8 x 270
7 x 300
4 x 310

Squats
warms x 2
10 x 265
Drop Set
7 x 285 - 6 x 225

Weighted Roman Chair Squats
20 x 25
19 x 25
16 x 25
13 x 25

Bar Lunge
9 x 95
8 x 105
7 x 105

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

Steady State Cardio 10 Minutes

Routine B - Rotation 3 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 50
8 x 50
Drop Set
8 x 50 - 9 x 35

Barbell Shrugs
warms x 2
8 x 425
8 x 435
Drop Set
7 x 445 - 8 x 225

Rear Delts on Pec Deck
warms x 1
10 x 120
9 x 120
Drop Set
8 x 125 - 8 x 60

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

Rope Press Downs
warms x 1
7 x 130
10 x 120
Drop Set
9 x 120 - 10 x 70

Steady State Cardio 10 Minutes

Routine B - Rotation 3 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 190
5 x 200
4 x 200

T-Bar Rows
warms x 2
8 x 180
9 x 190
8 x 205
6 x 215

DB Deads
warms x 1
10 x 125
8 x 125
5 x 130

Close Grip Low Pulley Rows
12 x 190
12 x 200
9 x 210

Assisted Glute/Ham Raises
17, 13, 13, 11

Steady State Cardio 10 Minutes

Routine B - Rotation 3 - Calves, Abs & Cardio

Single Calf (Leg Press Machine)
20 x 90
20 x 90
18 x 110
15 x 110
12 x 110

Abs
warms x 2

Flag with Reverse Crunch
16, 14

Ab Wheel on Ramp
15, 12

High Cable Flex
warms x 1
15 x 60
11 x 70

High Rep Cable Crunches
31 x 120
28 x 120

Sprints Precor 10 Minutes
Steady State Cardio 10 Minutes

Routine B - Rotation 3 - Chest & Bis

Hammer Strength Incline
warms x 2
8 x 230
8 x 250
4 x 260
Drop Set
4 x 260 - 5 x 180

Flex Incline Bench
warms x 2
10 x 225
9 x 240

Pec Deck Fly
warms x 1
12 x 130
12 x 135
9 x 140

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

Cable Curls
warms x 1
10 x 170
8 x 170
Drop Set
7 x 175 - 10 x 125

Steady State Cardio 15 Minutes

Routine B - Rotation 3 - Quads & Calves

Hack Squats
warms x 2
8 x 270
8 x 290
6 x 300
5 x 300

Squats
warms x 2
10 x 255
8 x 275

Roman Chair Squats
20 x 25
18 x 25
14 x 25
12 x 25

Bar Lunges
8 x 95
8 x 95
7 x 95

Moving calves to ab day, ran late.

Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 50
7 x 50
Drop Set
7 x 50 - 8 x 25

Barbell Shrugs
warms x 2
8 x 425
7 x 435
Drop Set
6 x 400 - 7 x 180

Posterior Delts Reverse Pec Deck
warms x 1
12 x 120
8 x 120
Drop Set
7 x 120 - 7 x 90

Weighted Dips
23 x 25
13 x 25
10 x 25
7 x 25

Rope Press Downs
warms x 1
12 x 120
11 x 120
Drop Set
9 x 129 - 7 x 65

Steady State Cardio 10 Minutes