Routine A - Rotation 4 - Chest & Bis

Hammer Strength Incline Press
warms x 2
8 x 250
8 x 290
Drop Set
4 x 310 - 7 x 270

Hammer Strength Bench
warms x 2
9 x 230
Drop Set
7 x 250 - 5 x 180

Weighted Chest Dips
14 x 35
12 x 35
8 x 45
7 x 45

Barbell Curls
warms x 2
8 x 110
7 x 115
Drop Set
6 x 115 - 8 x 60

Rope Curls
warms x 1
10 x 210
8 x 210
Drop Set
7 x 210 - 10 x 110

Steady State Cardio 8 Minutes

Routine A - Rotation 4 - Quads & Calves

Hammer Strength Leg Extensions
warms x 2
10 x 140
10 x 150

Front Squats
warms x 2
8 x 205
6 x 205
4 x 215
3 x 215

Sumo Squats
warms x 1
10 x 255
9 x 265
Drop Set
4 x 275 - 8 x 185

DB Step Ups
12 x 40
12 x 40
10 x 45

Seated Single Calf Raises
20 x 85
16 x 90
11 x 100
10 x 100
8 x 105

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Delts & Tris

Hammer Strength 3 Hole Press
warms x 2
8 x 240
6 x 250
Drop Set
3 x 260 - 7 x 180

Seated Side Lateral Raises
warms x 1
10 x 35
9 x 40
Drop Set
7 x 40 - 9 x 20

Barbell Front Raises
warms x 1
10 x 90
8 x 95
Drop Set
7 x 95 - 10 x 40

Tricep Press Downs
warms x 2
10 x 235
9 x 240
7 x 240

Tricep Rope Extensions
warms x 2
12 x 130
10 x 140
7 x 145

Steady State Cardio 25 Minutes

Routine A - Rotation 3 - Abs & Cardio

warms x 2

Hanging Leg Raises
16, 11

Flags with Reverse Crunch
17, 14

High Cable Flexion
warms x 1
16 x 60
14 x 65
12 x 70

Cable Crunches
25 x 140
20 x 140

Sprints Eliptical 12 Minutes
Steady State Cardio 25 Minutes

Routine A - Rotation 3 - Back & Hams

Wide Grip Pull Downs
warms x 2
8 x 200
6 x 200
5 x 210

Deadlifts
warms x 2
7 x 335
5 x 335
4 x 345
2 x 350

DB Bench Rows
warms x 1
10 x 100
7 x 105
7 x 105

Straight Arm Pull Downs
10 x 70
8 x 70
10 x 60

Single Standing Leg Curls
warms x 2
10 x 85
9 x 90
6 x 95

Steady State Cardio 25 Minutes

Routine A - Rotation 3 - Chest & Bis

Hammer Strength Incline Press
warms x 2
8 x 250
8 x 270
5 x 290
5 x 270

Hammer Strength Bench
warms x 2
10 x 210
7 x 230

Weighted Chest Dips
16 x 35
13 x 35
8 x 45
6 x 45

Barbell Curl
warms x 2
6 x 135
4 x 135
3 x 140

Rope Curls
warms x 1
10 x 200
9 x 210
Drop Set
7 x 210 - 10 x 110

Steady State Cardio 8 Minutes

Routine A - Rotation 3 - Quads & Calves

Hammer Strength Leg Extensions
warms x 2
8 x 140
8 x 120

Front Squats
warms x 2
8 x 185
6 x 205
5 x 205
3 x 215

Sumo Squats
warms x 1
10 x 245
8 x 250
8 x 255

Step Ups
12 x 40
11 x 40
8 x 45

Single Seated Calf Raises
20 x 75
16 x 85
12 x 90
9 x 100
8 x 100

Steady State Cardio 25 Minutes

Routine A - Rotation 2 - Delts & Tris

Hammer Strength 3 Hole Press
warms x 2
8 x 230
7 x 240
5 x 250
Drop Set
3 x 260 - 6 x 180

Seated Side Lateral Raises
warms x 1
8 x 35
8 x 40
Drop Set
7 x 40 - 10 x 40

Barbell Front Raises
warms x 1
8 x 90
7 x 90
Drop Set
5 x 95 - 10 x 40

Tricep Press Downs
warms x 2
10 x 230
9 x 235
Drop Set
7 x 240 - 8 x 180

Rope Tricep Extensions
warms x 1
12 x 130
8 x 135
Drop Set
6 x 135 - 10 x 80

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Back & Hams

Wide Grip Pull Downs
warms x 2
8 x 200
5 x 210
5 x 210

Deadlifts
warms x 2
6 x 335
4 x 335
3 x 345
3 x 345

DB Bench Rows
warms x 1
10 x 95
7 x 105
6 x 105

Straight Arm Pull Downs
10 x 75
10 x 70
9 x 70

Single Leg Curls
warms x 2
10 x 80
9 x 85
8 x 90

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Flags
22, 14

Cable Crunches
warms x 1
15 x 140
11 x 150
10 x 160

Ab Wheel on Ramp
17, 14

High Cable Flexion
warms x 1
14 x 60
14 x 60
12 x 65

Sprints - Eliptical 12 Minutes
Steady State Cardio - 25 Minutes

Routine A - Rotation 2 - Chest & Bis

Hammer Strength Incline Press
warms x 2
8 x 230
8 x 250
6 x 270
4 x 280

Hammer Strength Bench
warms x 2
12 x 180
9 x 210

Weighted Chest Dips
16 x 25
13 x 25
10 x 35
8 x 35

Barbell Curls
warms x 2
6 x 130
5 x 130
Drop Set
4 x 135 - 10 x 65

Rope Curls
warms x 1
10 x 190
9 x 200
Drop Set
7 x 210 - 10 x 100

Steady State Cardio 8 Minutes

Routine A - Rotation 2 - Quads & Calves

Hammer Strength Leg Extensions
warms x 2
6 x 150
7 x 140

Front Squats
warms x 2
8 x 185
6 x 195
4 x 205
4 x 205

Sumo Squats
warms x 1
10 x 225
8 x 245
Drop Set
5 x 255 - 6 x 185

DB Ste Ups
12 x 40
10 x 40
8 x 40

Seated Single Calf Raises
20 x 65
17 x 75
16 x 80
12 x 85
10 x 90

Steady State Cardio 25 Minutes

Routine A - Rotation 1 - Delts & Tris

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

Seated Side Lateral Raises
warms x 1
8 x 40
7 x 40
7 x 40

Barbell Front Raises
warms x 1
10 x 85
8 x 90
6 x 90

Tricep Press Downs
warms x 2
10 x 210
9 x 225
7 x 230

Rope Tricep Extensions
warms x 1
12 x 100
12 x 120
Drop Set
7 x 130 - 10 x 70

Steady State Cardio 25 Minutes

Routine A - Rotation 1 - Back & Hamstrings

Wide Grip Pull Downs
warms x 2
8 x 190
6 x 200
4 x 210

Deadlifts
warms x 2
8 x 315
6 x 335
4 x 345
3 x 345

DB Bench Rows
warms x 1
8 x 95
9 x 95
7 x 105

Straight Arm Pull Downs
12 x 75
9 x 75
7 x 75

Single Leg Curls
warms x 2
10 x 80
5 x 90
8 x 80

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Chest & Bis

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

(Incline DB's tearing up the shoulder. I switched to the machine)
Hammer Strength Incline
12 x 180
8 x 230

Hammer Strength Bench Press
warms x 2
10 x 200
Drop Set
6 x 220 - 8 x 140

Weighted Chest Dips
15 x 25
11 x 25
9 x 25
9 x 25

Barbell Curls
warms x 2
6 x 125
6 x 125
4 x 135

Rope Curls
warms x 1
10 x 185
9 x 190
7 x 200

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Quads & Calves

Hammer Strength Leg Extensions
warms x 2
10 x 140
Drop Set
6 x 160 - 7 x 90

Front Squats
warms x 2
8 x 185
6 x 205
Drop Set
5 x 205 - 8 x 135

Sumo Squats
warms x 1
10 x 185
10 x 205
10 x 225
7 x 245

DB Step Ups
12 x 35
12 x 35
12 x 40

Seated Single Calf Raises
20 x 55
20 x 65
16 x 75
12 x 80
8 x 85

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Delts & Tris (02/05/10)

Hammer Strength 3 Hole Press
warms x 2
8 x 230
7 x 250
Drop Set
4 x 250 - 7 x 180

Up Rigth Rows
warms x 2
10 x 125
8 x 125
7 x 125

Bent Over Lateral raises
warms x 1
12 x 50
9 x 55
Drop Set
6 x 55 - 7 x 30

French Press
warms x 2
10 x 100
7 x 105
6 x 105

DB Kickbacks
11 x 50
11 x 50
8 x 55

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Back & Hams (02/04/10)

Weighted Wide Grip Pull Ups
13 x 10
11 x 10
8 x 15
5 x 25

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

Rope Pulldowns
warms x 1
12 x 140
9 x 140
7 x 140

Stiff Deads
warms x 2
8 x 335
4 x 345
4 x 345

Db Leg Curls
warms x 2
12 x 65
10 x 65

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Abs & Cardio - (02/03/10)

warms x 2

Flags
22, 14

Cable Crunches (sides)
warms x 1
12 x 120
11 x 120
9 x 120

Flags with Reverse Crunch
14, 11

Icarian Crunches
30 x 50
27 x 50

Sprints Eliptical 12 minutes
Steady State Cardio 10 Minutes

Rountine C - Rotation 4 - Chest & Bis (02/02/2010)

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

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

Incline Fly
warm x 1
12 x 65
9 x 70
7 x 70

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

Close Grip Curls
warms x 1
10 x 110
9 x 110
8 x 110

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Quads & Calves (02/01/2010)

Leg Extensions
warms x 2
10 x 270
8 x 280

Squats
warms x 2
8 x 285
4 x 315
5 x 315
5 x 315

Leg Press
warms x 1
10 x 680
10 x 700
9 x 720

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

Icarian Calf Extensions
30 x 100
29 x 100
23 x 105
24 x 105
20 x 105

Steady State Cardio 10 Minutes