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
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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