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