Routine A - Rotation 2 - Delts & Tris

Life Fitness Military Press - negatives
warms x 2
10 x 150
10 x 165
10 x 190
9 x 225

Seated Side Laterals - negatives
warms x 1
10 x 20
10 x 20
Drop Set
9 x 25 - 8 x 15

Lying Cable Front Raises - negatives
warms x 1
10 x 50
10 x 50
10 x 55

Tricep Pressdowns - negatives
warms x 2
10 x 130
11 x 150
10 x 160

Seated DB Extensions - negatives
warms x 1
12 x 60
12 x 60
Drop Set
10 x 60 - 10 x 35

Steady State Cardio 25 Minutes

Routine A - Rotation 2 - Back & Hams

Wide Grip Pulldowns - negatives
warms x 2
8 x 140
8 x 150
8 x 150

Deadlifts
warms x 2
8 x 315
7 x 315
6 x 315
6 x 295

DB Bench Rows - negatives
warms x 1
10 x 65
11 x 65
10 x 65

Straight Arm Pulldowns - negatives
13 x 40
12 x 50
12 x 50

Strive Lying Leg Curl - negatives
warms x 2
10 x 90
10 x 80
10 x 80

Steady State Cardio 25 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Hanging Leg Raises
16, 11

Flag with Reverse Crunch
15, 13

Ab Wheel on Ramp
16, 12

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

Vacuums
1 x 60
1 x 70
1 x 70
1 x 120

Sprints Eliptical 12 Minutes
Steady State Cardio 15 Minutes

Routine A - Rotation 2 - Chest & Bis

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

Hammer Strength Bench Press
warms x 2
10 x 200
9 x 210

Weighted Dips
13 x 25
11 x 25
9 x 25
8 x 25

Barbell Curls - strict negatives
warms x 2
7 x 100
6 x 100
Drop Set
6 x 100 - 7 x 50

Rope Curls - strict negatives
warms x 1
10 x 100
10 x 110
11 x 110

Alternating DB Curls
1 x 10 x 35

Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Quads & Calves

Hammer Strength Leg Extensions - strict negatives
warms x 2
10 x 60
10 x 65

Front Squats
warms x 2
8 x 135
8 x 175
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
12 x 30
12 x 30

Seated Single Calf Raises - strict negatives
20 x 45
17 x 45
16 x 45
15 x 45
12 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Delts & Tris

Smith Machine Military Presses
warms x 2
10 x 70
8 x 90
10 x 120
8 x 140

Seated Side Laterals (negatives)
warms x 1
10 x 20
10 x 20
Drop Set
8 x 25 - 10 x 15

Lying Cable Front Raises (negatives)
warms x 1
11 x 45
10 x 50
10 x 55

Tricep Pressdowns (negatives)
warms x 2
11 x 120
10 x 120
11 x 130

Seated DB Extensions (negatives)
warms x 1
12 x 60
10 x 60
Drop Set
10 x 55 - 10 x 35

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Back & Hams

Wide Grip Pulldowns
warms x 2
6 x 180
8 x 160
8 x 140

Deadlifts
warms x 2
8 x 315
8 x 315
8 x 315
7 x 315

DB Bench Rows
warms x 1
10 x 65
11 x 65
10 x 65

Straight Arm Pulldowns
12 x 40
12 x 50
12 x 50

Strive Lying Leg Curl
warms x 2
10 x 105
10 x 80
10 x 90

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Abs & Cardio

warms x 2

Flags
24, 12

Sit Ups
16, 11

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

Cable Crunches with Alt. Sides
25 x 90
20 x 90

Vacuum
3 x 60 seconds
1 x 120 seconds

Sprints Eliptical 12 Minutes
Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Chest & Bis

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

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

Weighted Chest Dips
11 x 25
12 x 25
9 x 25
8 x 25

Barbell Curl
warms x 2
6 x 80
6 x 100
Drop Set
7 x 110 - 10 x 60

Rope Curl
warms x 1
8 x 130
10 x 100
10 x 100

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Quads & Calves

Hammer Strength Leg Extensions
warms x 2
10 x 120
10 x 120

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

Sumo Squats
warms x 1
10 x 245
10 x 225
10 x 225

DB Step Ups
10 x 40
12 x 30
12 x 30

Single Seated Calf Raises
20 x 70
20 x 55
17 x 55
16 x 55
16 x 55

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Delts & Tris

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

Hammer Strength Up Right Rows
warms x 2
8 x 90
10 x 80
10 x 70

Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
Drop Set
12 x 30 - 10 x 15

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

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

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Back & Hams

Weighted Pull Ups
12 x 10
10 x 10
9 x 10
7 x 15

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

Jockey Rows
warms x 1
12 x 200
12 x 200
11 x 200

Stiff Deads
warms x 2
8 x 275
9 x 275
7 x 275

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

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Chest & Bis

DB Bench
warms x 2
4 x 8 x 90

Hammer Strength Incline
warms x 2
10 x 180
8 x 200

Incline Fly
warms x 1
2 x 12 x 50
12 x 55

Hammer Curls
warms x 2
6 x 60
2 x 6 x 70

Close Grip Curl
warms x 1
10 x 80
10 x 90
Drop Set
10 x 95 - 15 x 40

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Abs & Cardio

warms x 2

Sit Ups
24, 15

Flag with Reverse Crunches
17, 14

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

Cable Crunches with Alt Sides
25 x 90
21 x 90

Vacs
3 x 60
1 x 120

Sprints Eliptical 12 Minutes
Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Quads & Calves

Hammer Strength Leg Extensions
warms x 2
2 x 10 x 120

Squats
warms x 2
8 x 245
8 x 265
7 x 275
6 x 275

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

Walking DB Lunges
12 x 40
11 x 40
11 x 40

Icarian Calf Raises
30 x 100
25 x 100
20 x 100

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Delts & Tris

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

Upright Rows
warms x 2
10 x 95
9 x 95
7 x 95

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

French Press
warms x 2
10 x 70
10 x 80
7 x 90

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

Steady State Cardio 20 Minutes

Routine C - Rotation 3 - Back & Hams

Hammer Strength Hi Rows
warms x 2
8 x 210
8 x 250
6 x 270

Bent Over Barbell Rows
warms x 2
8 x 225
Drop Set
7 x 225 - 6 x 185

Jockey Rows
warms x 1
11 x 200
10 x 200
10 x 200

Stiff Deads
warms x 2
8 x 275
7 x 275
7 x 275

DB Leg Curls
warms x 2
11 x 60
7 x 60

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Quads & Calves

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

Squats
warms x 2
8 x 245
8 x 265
6 x 275
5 x 275

Leg Press
warms x 1
10 x 630
10 x 630
10 x 630

Walking DB Lunges
3 x 11 x 40

Steady State Cardio 30 Minutes

Routine C - Rotation 2 - Quads & Calves

Strength was a little off today

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

Squats
warms x 2
8 x 225
8 x 245
6 x 265
5 x 295

Leg Press
warms x 1
10 x 700
8 x 700
5 x 700

Walking Lunges
10 x 45
10 x 45
10 x 45

Icarian Calf Raises
30 x 100
28 x 110
24 x 110
25 x 100
21 x 100

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Delts & Tris

Hammer Strength 3 Hole Press
warms x 2
8 x 230
8 x 250
6 x 260
4 x 260

Upright Rows
warms x 2
10 x 115
8 x 115
7 x 125

Bent Over Lateral Raises
warms x 1
12 x 50
10 x 50
8 x 50

French Press
warms x 2
8 x 100
7 x 100
9 x 90

DB Kickbacks
warms x 1
11 x 50
11 x 50
8 x 50

Steady State Cardio 30 Minutes