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