Routine B - Rotation 2 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 150
7 x 160
5 x 170

T-Bar Rows
warms x 2
8 x 180
8 x 180
8 x 205
7 x 205

DB Deads
warms x 1
8 x 110
7 x 120
7 x 120

Close Grip High Pulley Row
12 x 140
12 x 150
12 x 160

Assisted Glute/Ham Raises
15, 11, 10, 10

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Chest & Bis

Hammer Strength Bench
warms x 2
8 x 230
8 x 250
Drop Set
7 x 250 - 8 x 140

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

Flies
warms x 1
12 x 55
Drop Set
7 x 55 - 10 x 30

Incline DB Curls
warms x 2
6 x 40
6 x 40
5 x 45

Cable Curls
warms x 1
10 x 100
10 x 100
10 x 100

SSC 15 Minutes

Routine B - Rotation 2 - Quads

Hack Squats
warms x 2
10 x 90
8 x 120
8 x 120
6 x 120

Squats
warms x 2
10 x 185
10 x 205

Roman Chair Squats
12, 10, 8, 6

Bar Lunge
3 x 10 x 65

Steady State Cardio 15 Minutes

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 40
8 x 40
Drop Set
8 x 40 - 8 x 20

Barbell Shrugs
warms x 2
10 x 315
10 x 315
8 x 315

Hammer Strength 3 Hole Press
warms x 2
10 x 180
10 x 200
8 x 230

Reverse Grip Pushdowns
warms x 2
12 x 90
12 x 90
10 x 90

Rope Pressdowns
warms x 1
12 x 90
12 x 90
12 x 90

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 130
8 x 150
6 x 170

T-Bar Rows
warms x 2
8 x 180
8 x 180
8 x 180
8 x 180

DB Deads
warms x 1
10 x 100
10 x 100
10 x 100

Close Grip High Pulley Rows
12 x 100
12 x 120
12 x 160

Assisted Glute/Hams Raises
15, 10, 9, 9

Steady State Cardio 35 Minutes

Routine B - Rotation 1 - Chest & Bis

Hammer Strength Bench Press
warms x 2
8 x 250
8 x 260
Drop Set
5 x 260 - 6 x 180

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

Flat Flys
warms x 1
12 x 55
12 x 55
Drop Set
9 x 55 - 9 x 25

Inciline DB Curls
warms x 2
6 x 35
6 x 40
5 x 40

Cable Curls
warms x 1
10 x 140
10 x 130
Drop Set
10 x 130 - 10 x 70

Steady State Cardio 25 Minutes

Routine B - Rotation 1 - Quads & Claves - 5/16/10

Hack Squats
warms x 2
8 x 90
8 x 120
6 x 120

Squats
warms x 2
8 x 185
6 x 185

Leg Extensions
18 x 90
17 x 90
15 x 90

Seated Calf Raises
20 x 45
20 x 70
20 x 70

Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Delts & Tris

Flex Military Press
warms x 2
8 x 225
8 x 270
8 x 285
6 x 300

Seated Side Lateral Raises
warms x 1
10 x 25
10 x 30
Drop Set
8 x 30 - 8 x 50

Lying Cable Front Raises
warms x 1
10 x 55
10 x 60
9 x 60

Tricep Press Downs
warms x 2
10 x 160
11 x 165
10 x 170

DB Extensions
warms x 1
12 x 65
12 x 70
12 x 75

Steady State Cardio 25 Minutes - ran late

Routine a - Rotation 4 - Chest & Bis

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

Hammer Strength Bench - negatives
warms x 2
10 x 200
9 x 210

Chest Dips - negatives
13, 10, 8, 7

Barbell Curls - negatives
warms x 2
6 x 90
6 x 90
Drop Set
5 x 100 - 5 x 50

Rope Curls - negatives
warms x 1
12 x 100
10 x 110
10 x 115

Alternating DB Curls - negatives
21 x 25

Sprints Eliptical 15 Minutes
Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Quads & Calves

Icarian Leg Extensions - negs
warms x 2
10 x 200
10 x 200

Front Squats
warms x 2
8 x 175
8 x 175
7 x 180
7 x 180

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

Calves - ran late skipped calves for cardio

Steady State Cardio 35 Minutes

Routine A - Rotation 3 - Delts & Tris

Life Fitness Military Press - negs
warms x 2
10 x 210
9 x 240
8 x 270
7 x 285

Seated Side Lateral Raises - negs
warms x 1
10 x 20
10 x 25
9 x 25

Lying Cable Front Raises - negs
warms x 1
10 x 50
10 x 55
9 x 60

Tricep Pressdowns - negs
warms x 2
10 x 150
11 x 150
10 x 160

DB Extensions - negs
warms x 1
12 x 60
12 x 60
11 x 65

Steady State Cardio 35 Minutes

Routine A - Rotation 3 - Abs & Cardio

warms x 2

Flags
21, 13

Sit Ups
17, 12

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

Cable Crunch with Alt. Twists
25 x 90
21 x 90

Vacs
1 x 60 seconds
2 x 80 seconds
1 x 140 seconds

Sprints Eliptical 15 Minutes
Steady State Cardio 35 Minutes

Routine A - Rotation 3 - Back & Hams

Wide Grip Pulldowns - negatives
warms x 2
8 x 150
8 x 150
6 x 160

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

DB Bench Rows - negatives
warms x 1
12 x 65
10 x 70
9 x 70

Straight Arm Pulldowns - negatives
12 x 45
12 x 50
11 x 50

Strive Lying Leg Curls - negatives
warms x 2
10 x 80
10 x 80
10 x 80

Steady State Cardio 35 Minutes

Routine A - Rotation 3 - Chest & Bis

Hammer Strength Incline Press - negs
warms x 2
8 x 230
8 x 250
6 x 250
5 x 250

Hammer Strength Bench - negs
warms x 2
10 x 180
10 x 180

Chest Dips - negs
12, 10, 8, 7

Barbell Curls - negs
warms x 2
6 x 100
6 x 90
Drop Set
6 x 90 - 10 x 40

Rope Curls - negs
warms x 1
10 x 100
11 x 110
10 x 110

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Quads & Calves

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

Front Squats
warms x 2
8 x 155
6 x 185
6 x 185
4 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 - negatives
20 x 45
17 x 45
17 x 45
14 x 45
12 x 45

Steady State Cardio 30 Minutes