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