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