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