Routine C - Rotation 3 - Abs & Cardio

Warms x 2

Sit Ups
20, 15

Flag with Reverse Crunch
15, 12

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

Cable Crunches with Alt Sides
21 x 90
22 x 90

Sprints Eliptical 12 Minutes
Steady State Cardio 20 Minutes

Routine C - Rotation 3 - Back & Hammies

Weighted Pull Ups
11 x 10
9 x 10
8 x 10
7 x 10

Bent Over Barbell Rows
warms x 2
8 x 225
8 x 245
Drop Set
6 x 255 - 9 x 135

Rope Pull Downs
warms x 1
12 x 115
11 x 120
8 x 120

Stiff Deads
warms x 2
8 x 275
7 x 285
6 x 295

DB Leg Curls
warms x 2
12 x 55
Drop Set
9 x 55 - 10 x 35

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Chest & Bis

Hammer Strength Bench Press
warms x 2
8 x 180
8 x 220
8 x 230
5 x 240

Hammer Strength Slight Incline Bench
warms x 2
10 x 220
8 x 230

Incline Fly
warms x 1
12 x 55
12 x 60
Drop Set
9 x 65 - 10 x 35

Hammer Curls
warms x 2
6 x 65
6 x 70
Drop Set
5 x 75 - 6 x 35

Close Grip Curl
warms x 1
10 x 95
10 x 100
Drop Set
6 x 105 - 10 x 50

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 280
8 x 305

Squats
warms x 2
8 x 225
8 x 245
6 x 255
4 x 255

Leg Press
warms x 1
10 x 450
10 x 540
8 x 600

Walking DB Lunges
10 x 35
10 x 35
10 x 35

Icarian Calf Raises
30 x 80
25 x 80
21 x 80
18 x 80

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Delts & Tris

Hammer Strength Military Press
warms x 2
8 x 230
8 x 240
Drop Set
5 x 250 - 6 x 180

Upright Rows
warms x 2
10 x 95
9 x 100
8 x 105

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

French Press
warms x 2
10 x 80
9 x 90
Drop Set
6 x 90 - 7 x 50

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

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Back & Hammies

Weighted Pull Ups
11 x 10
10 x 10
8 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 205
8 x 225
7 x 245

Rope Pull Downs
warms x 1
12 x 110
11 x 115
8 x 120

Stiff Deads
warms x 2
8 x 255
7 x 275
5 x 285

DB Leg Curls
warms x 2
12 x 50
8 x 60

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Abs & Cardio

warms x 2

Flags
20, 14

Sit Ups
15, 11

High Cable Flex
warms x 2
16 x 60
15 x 60

Cable Crunches
21 x 120
20 x 120

Sprints Eliptical 15 Minutes
Steady State Cardio 30 Minutes

Routine C - Rotation 2 - Chest & Bi's

Hammer Strength Bench
warms x 2
8 x 180
8 x 200
8 x 210
7 x 230

Hammer Strength Slight Incline Press
warms x 2
10 x 200
9 x 220

Incline DB Flys
warms x 1
12 x 50
12 x 55
11 x 60

Hammer Curls
warms x 2
6 x 55
6 x 65
Drop Set
5 x 70 - 6 x 35

Close Grip Barbell Curls
warms x 1
10 x 90
10 x 95
Drop Set
7 x 100 - 8 x 50

Steady State Cardio 35 Minutes

Routine C - Rotation 2 - Quads & Calves

Strive Leg Extensions
warms x 2
10 x 210
10 x 230

Squats
warms x 2
8 x 205
8 x 225
7 x 235
7 x 245

Leg Press
warms x 1
10 x450
9 x 540
9 x 540

Walking Lunge
10 x 25
10 x 25
10 x 25

Icarian Calf Raises
21 x 80
21 x 80
21 x 80

Steady State Cardio 30 Minute

Routine C - Rotation 1 - Delts & Tris

Hammer Strength Military Press
warms x 2
8 x 230
8 x 230
Drop Set
5 x 240 - 5 x 180

Upright Rows
warms x 2
10 x 90
9 x 90
8 x 100

Bent Over Laterals
warm x 1
12 x 30
12 x 30
11 x 30

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

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

Steady State Cardio 40 Minutes

Routine C - Rotation 1 - Back & Hams

Weighted Pull Ups
10 x 10
9 x 10
7 x 10
8 x -

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

Rope Pull Downs
warms x 1
12 x 110
10 x 110
10 x 100

Sitff Deads
warms x 2
8 x 245
8 x 265
5 x 275

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

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Chest & Bis

Db Press
warms x 2
8 x 90
7 x 90
12 x 70
11 x 70

Hammer Strength Slight Incline Bench
warms x 2
10 x 180
8 x 180

Free Motion Incline Flys
warms x 1
10 x 70
8 x 70
10 x 60

Hammer Curls
warms x 2
6 x 60
6 x 55
Drop Set
6 x 55 - 9 x 25

Hammer Strength Seated Bi Curls
warms x 1
10 x 70
10 x 70
6 x 80

Steady State Cardio 40 Minutes

Routine C - Rotation 1 - Abs & Cardio

warms x 2

Hang Leg Raises
16, 12

Flags w/Reverse Crunch
16, 11

Ab Wheel on Ramp
14, 12

Cable Crunch with Alt Sides
24 x 90
22 x 90

Sprints Eliptical 15 Minutes
Steady State Cardio 40 Minutes

Routine C - Rotation 1 - Quads & Calves

Hammer Strength Leg Extensions
warms x 2
9 x 120
8 x 110

Squats
warms x 2
8 x 225
8 x 205
7 x 215
7 x 215

Leg Press
warms x 1
10 x 540
9 x 540
9 x 450

Walking Db Lunges
9 x 35
9 x 25
10 x 25

Icarian Calf Raises
21 x 80
21 x 80
18 x 80

Steady State Cardio 40 Minutes

Routine B - Rotation 4 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 40
8 x 40
Drop Set
8 x 45 - 8 x 20

Barbell Shrugs
warms x 2
10 x 315
10 x 365
Drop Set
9 x 385 - 9 x 225

Hammer Strength 3 Hole Press
warms x 2
10 x 200
10 x 210
Drop Set
9 x 210 - 8 x 140

Dips
16, 14, 12, 11

Rope Press Downs
warms x 1
12 x 95
12 x 95
Drop Set
12 x 95 - 12 x 60

Steady State Cardio 40 Minutes

Routine B - Rotation 4 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 165
8 x 170
6 x 175

T-Bar Rows
warms x 2
8 x 205
8 x 215
7 x 220
6 x 225

DB Deads
warms x 1
10 x 115
9 x 115
8 x 115

Close Grip High Pulley Rows
12 x 160
12 x 170
9 x 175

Assisted Ham/Glute Raises
16, 13, 12, 10

Steady State Cardio 30 Minutes

Routine B - Rotation 4 - Chest & Bis

Hammer Strength Slight Incline Bench
warms x 2
8 x 230
8 x 240
8 x 250
Drop Set
5 x 260 - 8 x 140

Hammer Strength Incline Press
warms x 2
10 x 190
Drop Set
10 x 200 - 10 x 140

Flat Bench Flys
warms x 2
12 x 50
12 x 50
Drop Set
8 x 55 - 10 x 30

Incline DB Curls
warms x 2
5 x 45
4 x 45
Drop Set
6 x 40 - 10 x 20

Cable Curls
warms x 1
10 x 110
10 x 115
Drop Set
10 x 120 - 10 x 70

Steady State Cardio 30 Minutes

Routine B - Rotation 4 - Quads & Calves

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

Squats
warms x 2
10 x 205
7 x 205

Roman Chair Squats
17, 13, 10, 10

Bar Lunges
8 x 65
8 x 65
8 x 65

Single DB Calf Raises
16 x 50
13 x 50
13 x 50

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Abs & Cardio

Warms x 2

Flags
19, 12

Hang Leg Raises
12, 10

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

Cable Crunches with Alt Sides
23 x 90
20 x 90

Sprints Eliptical 12 Minutes
Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 45
8 x 45
Drop Set
9 x 45 - 9 x 25

Barbell Shrugs
warms x 2
10 x 315
10 x 365
7 x 385

Hammer Strength 3 Hole Press
warms x 2
10 x 200
10 x 210
Drop Set
7 x 210 - 8 x 140

Dips
15, 12 10, 9

Rope Press Downs
warms x 1
12 x 90
12 x 95
Drop Set
12 x 95 - 12 x 50

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Back & Hams

Reverse Grip Pull Downs
warms x 2
8 x 160
8 x 170
6 x 170

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

DB Deads
warms x 1
10 x 115
9 x 115
7 x 115

Close Grip High Pulley Rows
12 x 150
12 x 160
12 x 170

Glute/Ham Raises
16, 12, 11, 10

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Chest & Bis

Hammers Strength Slight Incline Bench
warms x 2
8 x 230
8 x 240
5 x 250
4 x 250

Hammer Strength Incline
warms x 2
10 x 180
10 x 190

Flat Flys
warms x 1
12 x 50
11 x 55
Drop Set
9 x 55 - 11 x 25

Inclind DB Curls
warms x 2
6 x 45
6 x 45
5 x 45

Cable Curls
warms x 1
10 x 110
10 x 110
10 x 115

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Quads & Calves

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

Squats
warms x 2
9 x 205
6 x 205

Roman Chair Squats
13, 10, 8, 7

Bar Lunges
8 x 65
8 x 65
8 x 65

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 45
8 x 45
Drop Set
8 x 45 - 8 x 25

Barbell Shrugs
warms x 2
10 x 315
9 x 365
7 x 365

Hammer Strength 3 Hole Press
warms x 2
10 x 200
10 x 200
7 x 210

Tri Push Downs
warms x 1
10 x 120
12 x 120
12 x 140
10 x 160

Rope Press Downs
warms x 1
12 x 90
12 x 90
12 x 90

Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Sit Ups
18, 14

Ab Wheel on Ramp
13, 13

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

Cable Crunches
22 x 140
17 x 140

Sprints 12 Minutes
Steady State Cardio 20 Minutes