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