Routine B - Rotation 1 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 250
8 x 260
7 x 270

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

Flat Bench Flies
warms x 1
12 x 50
12 x 55
10 x 60

Uneven Push Ups
20, 16

Dips
13, 14, 12, 10

Rope Pushdowns
warms x 1
12 x 95
11 x 100

French Press
12 x 70
10 x 75

Steady State Cardio 20 Minutes

Routine B - Rotation 1 - Quads & Calves

Squats 5/3/1 Week 1
warms x 2
5 x 180
5 x 205
5 x 235

Hack Squats
warms x 2
10 x 120
10 x 130

Roman Chair Squats
20, 18, 17, 16

Bar Lunges
12 x 65
11 x 65
11 x 65

Donkey Calf Raises-skipped

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Delts & Bis

Seated Military Presses-Smith Machine
warms x 3
8 x 130
8 x 140
6 x 160

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
10 x 30

Superset
Barbell Front Raises
warms x 1
12 x 65
12 x 75
---------------------------
Rear Bench Rows
warms x 1
12 x 115
12 x 125

Barbell Curls
warms x 2
6 x 110
6 x 115
6 x 115

Rope Curls
warms x 1
10 x 170
9 x 180
8 x 185

Con. DB Curls
12 x 35
12 x 40

Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Abs & Cardio

warms x 2

Flag w/ Reverse Crunch
20, 15

Ab Wheel on Handicap Ramp
13, 13

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

Cable Crunches
25 x 120
22 x 120

Sprints 8 Minutes
Steady State Cardio 25 Minutes

Routine A - Rotation 4 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 170
8 x 175
6 x 180

Deads 5/3/1 Wk 2
warms x 2
3 x 245
3 x 280
3 x 315

DB Bench Rows
warms x 1
10 x 90
10 x 95
7 x 97.5

Seated Cable Rows
12 x 135
11 x 140
10 x 140

Lying Leg Curl
warms x 2
10 x 115
10 x 115
9 x 115

Single Leg Curl
12 x 50
12 x 55
11 x 60

Steady State Cardio 25 Minutes

Routine A - Rotation 4 - Chest & Tris

Hammer Strength Incline Press
warms x 3
8 x 270
7 x 290
4 x 300

Hammer Strength Bench
warms x 2
10 x 240
7 x 250

Weighted Chest Dips
14 x 35
12 x 35
9 x 35
7 x 35

Rack Push Ups
28, 19

Tricep Pushdowns
warms x 2
10 x 170
10 x 180
9 x 200

DB Extensions
warms x 1
12 x 75
12 x 75

Single Cable Reverse Pressdowns
15 x 30
12 x 40

Steady State Cardio 25 Minutes

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x2
10 x 325
10 x 325

Front Squats
warms x 2
8 x 165
7 x 165
6 x 175
6 x 185

Sumo Squats
warms x 2
10 x 215
10 x 215
10 x 215

Split Squats
12 x 30
12 x 32.5
12 x 35

Single Seated Calf Raises
20 x 45
20 x 50
19 x 55
15 x 60
14 x 65

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Delts & Bis

Seated Military Press
warms x 3
8 x 130
7 x 130
6 x 130

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
10 x 30

SuperSet
Bar Front Raises
warms x 1
12 x 60
12 x 65
-----------------
Rear Bench Rows
warms x 1
12 x 95
12 x 105

Barbell Curls
warms x 2
10 x 100
6 x 110
5 x 110

Rope Curls
warms x 1
10 x 160
10 x 165
10 x 170

Con. DB Curls
12 x 35
9 x 40

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 180
Drop Set
6 x 180 - 7 x 120

Deads 5/3/1
warms x 1
8 x 225
5 x 255
5 x 295

Bench Rows
warms x 1
8 x 85
10 x 85
8 x 90

Seated Cable Rows
12 x 130
12 x 135
11 x 135

Lying Leg Curls
warms x 2
10 x 110
10 x 110
8 x 115

Single Leg Curls
12 x 40
12 x 40
12 x 50

Steady State Cardio 20 Minutes

Routine A - Rotation 3 - Abs & Cardio

warms x 2


Hanging Leg Raises
15, 11

Sit Ups
13, 11

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

Cable Crnch w/ Alt Sides
22 x 90
20 x 90

Sprints Eliptical 12 Minutes
Steady State Cardio 25 Minutes

Routine A - Rotation 3 - Chest & Tris

Hammer Strength Incline Bench
warms x 3
8 x 250
8 x 270
7 x 280

Hammer Strength Bench
warms x 2
10 x 240
7 x 250

Weighted Chest Dips
12 x 35
10 x 35
8 x 35
8 x 35

Rack Push Ups
30, 20 - Is this rep range ok or to high?

Tricep Pushdowns
warms x 2
10 x 160
10 x 180
9 x 180

DB Extensions
warms x 1
12 x 70
10 x 70

Single Reverse Grip Cable Pushdowns
12 x 20
12 x 20

Steady State Cardio 25 Minutes

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 315
8 x 325

Front Squats
warms x 2
8 x 155
8 x 165
7 x 175
5 x 185

Sumo Squats
warms x 1
10 x 205
10 x 215
10 x 215

Split Squat
12 x 25
12 x 25
12 x 30

Single Seated Calf Raises
20 x 45
19 x 50
17 x 50
16 x 50
15 x 50

Steady State Cardio 20 Minutes

Routine A - Rotation 2 - Delts & Biceps

Seated Military Press (Smith) Next time I will try this without the Smith machine.
warms x 3
9 x 130
6 x 130
5 x 140

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 30
10 x 30

Supersets
Barbell Front Raises
warms x 1
12 x 60
12 x 60
----------------------
Rear Bench Rows
warms x 1
12 x 80
12 x 90

Barbell Curls
warms x 2
Drop Set
6 x 100 - 8 x 50
Drop Set
6 x 100 - 7 x 60

Rope Curls
warms x 1
10 x 160
10 x 160
7 x 170

Concentrated DB Curls
12 x 25
8 x 40

Steady State Cardio 15 Minutes

Routine A - Rotation 2 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 165
8 x 180
6 x 195

Deads
2 x 10 x 190
1 x 5 x 225
1 x 5 x 315
1 x 2 x 365

DB Bench Rows
warms x 1
12 x 80
8 x 85
8 x 85

Seated Cable Rows
12 x 120
12 x 127.5
11 x 132.5

Lying Leg Curls (Life Fitness)
warms x 2
10 x 130
8 x 130
7 x 130

Cybex Plate Loaded Single Leg Curl
12 x 70
12 x 70
12 x 70

Steady State Cardio 25 Minutes

Routine A - Rotation 2 -Chest & Tris

Cybex Plate Loaded Incline Press
warms x 3
8 x 180
8 x 210
8 x 220

Hammer Strength Bench
warms x 2
10 x 230
10 x 240

Weighted Chest Dips
14 x 25
9 x 45
6 x 45
6 x 45

Rack Push Ups
25, 16

Tricep Pressdowns
warms x 2
10 x 100
10 x 120
9 x 140

DB Extensions
warms x 1
12 x 65
11 x 65

Single Reverse Grip Cable Pressdowns
12 x 15
12 x 15

Steady State Cardio 20 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Flags
20, 13

Cable Crunches
warms x 1
15 x 140
Drop Set
13 x 140 - 16 x 80

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

Hammer Strength Crunches
warms x 1
20 x 30
17 x 25
15 x 20

Sprints 12 Minutes
Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Quads & Calves

Leg Extensions (Life Fitness)
warms x 2
10 x 255
9 x 260

Front Squats
warms x 2
5 x 185
6 x 175
6 x 175
6 x 165

Sumo Squats
warms x 1
10 x 205
10 x 205
8 x 215

DB Split Squats
12 x 30
10 x 30
10 x 25

Cybex Single Calf (Plate Loaded 45º)
20 x 50
20 x 30
16 x 20
16 x 20
13 x 20

Steady State Cardio 30 Minutes

Routine A - Roatation 1 - Delts & Bis

Seated Military Press (Smith Machine)
warms x 3
8 x 110
8 x 130
6 x 140

Seated Side Laterals
warms x 1
10 x 25
10 x 30
10 x 30

Superset
Barbell Front Raises
warms x 1
12 x 70
12 x 60
Rear Bench Rows
warms x 1
12 x 70
12 x 80

Barbell Curls
warms x 2
Drop Set
6 x 100 - 8 x 50
Drop Set
6 x 100 - 6 x 60

Rope Curls
warms x 1
10 x 150
10 x 160
6 x 180

Con. DB Curls
12 x 30
12 x 35

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Back & Hams

Wide Grip Pulldowns
warms x 3
8 x 150
6 x 180
6 x 180

Deadlifts
warms x 2
8 x 315
5 x 325
4 x 325

DB Bench Rows
10 x 35
10 x 70
10 x 80
9 x 85

Seated Cable Rows
12 x 120
11 x 120
10 x 120

Strive Lying Leg Curl
warms x 2
10 x 90
10 x 110
10 x 110

Single Leg Curl
12 x 40
12 x 40
12 x 40

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Chest & Bis

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

Hammer Strength Flat Bench
warms x 2
10 x 200
9 x 220

Weighted Chest Dips
12 x 25
9 x 45
7 x 45
7 x 45

Barbell Curls
warms x 2
6 x 90
6 x 100
6 x 105

Rope Curls
warms x 1
10 x 120
10 x 140
Drop Set
7 x 180 - 10 x 100

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
10 x 315

Front Squats
warms x 2
8 x 185
6 x 185
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
10 x 30
10 x 30

Steady State Cardio 25 Minutes

Routine C - Rotation 4 - Delts & Tris

Hammer Strength Military Press
warms x 2
8 x 230
8 x 240
7 x 240
5 x 240

Up Right Rows
warms x 2
10 x 100
10 x 100
8 x 105

Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
10 x 35

French Press
warms x 2
10 x 85
9 x 85
8 x 85

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

Steady State Cardio 25 Minutes

Routine C - Rotation 4 - Back & Hams

Weighted Wide Grip Pull Ups
11 x 10
8 x 10
7 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 245
7 x 255
6 x 265

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

Stiff Deads
warms x 2
8 x 274
7 x 295
5 x 305

DB Leg Curls
warms x 2
12 x 55
10 x 60

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Chest & Bis

Hammer Strength Bench Press
warms x 2
8 x 220
8 x 230
6 x 230
Drop Set
4 x 230 - 6 x 140

Hammer Strength Slight Incline
warms x 2
10 x 230
8 x 240

Incline Flys
warms x 1
12 x 60
11 x 65
Drop Set
9 x 65 - 10 x 25

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

Close Grip Curls
warms x 1
10 x 100
10 x 100
Drop Set
9 x 105 - 9 x 60

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 305
10 x 305

Squats
warms x 2
8 x 245
8 x 255
6 x 265
5 x 265

Leg Press
warms x 1
10 x 540
8 x 590
9 x 590

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

Icarian Calf Raises
30 x 80
25 x 80
20 x 20
18 x 80

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Delts & Tris

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

Upright Rows
warms x 2
10 x 100
8 x 105
Drop Set
7 x 105 - 8 x 50

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

French Press
warms x 2
9 x 90
8 x 90
Drop Set
6 x 90 - 10 x 30

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

Steady State Cardio 20 Minutes