Routine C - Rotation 1 - Delts & Bis

injured back tried to take it easy

Seated DB Press
warms x 2
6 x 60
6 x 60

One Arm Cable Lateral Raises
warms x 2
10 x 30
9 x 35

Superset
Seated Bent Over Lat. Raise
warms x 1
12 x 25
12 x 30
---------------------------
Upright Rows
warms x 1
12 x 60
12 x 70

Hammer Curls
warms x 2
6 x 65
6 x 70
4 x 70

Close Grip Curls (Cable)
warms x 1
10 x 90
10 x 100
8 x 110

One Arm Cable Curl
12 x 40
12 x 45

Steady State Cardio 10 Minutes

Routine C - Rotation 1 - Back & Hams

Weighted Pull Ups
12 x 10
7 x 10
8 x 10
4 x 25

Deads - 5/3/1 rotation 2 wk 3
warms x 2
5 x 270
3 x 205
1 x 345
5 x 345

Rope Pulldowns
warms x 1
8 x 120
8 x 125
7 x 130

Straight Arm Pulldown
12 x 50
11 x 55
10 x 55

Stiff Deads
12 x 225
8 x 245 (Back Injury)

DB Deads Leg Curl
warms x 2
8 x 55
9 x 55

Steady State Cardio 15 Minutes

Routine C - Rotation 1 - Abs & Cardio

warms x 2

Flags
21, 14

Ab Wheel on Ramp
17, 15

High Cable Flexion
warms x 1
16 x 70
16 x 70


Cable Crunch w/ Alt. Sides
26 x 90
22 x 90

Sprints 7 Minutes
Steady State Cardio 15 Minutes

Routine C - Rotation 1 - Chest & Tris

DB Bench Press
warms x 3
8 x 90
8 x 95
7 x 100

Slight Incline DB Press
warms x 2
10 x 85
10 x 90

Bench Press-Partials
warms x 1
10 x 185
10 x 195

Incline Flys
12 x 55
12 x 65

Cybex Close Grip Bench
warms x 2
10 x 100
10 x 120
9 x 120

Reverse Grip Pressdowns
warms x 1
12 x 110
12 x 130
11 x 140

One Arm Pressdowns
12 x 40
12 x 45

Steady State Cardio 20 Minutes

Routine C - Rotation1 - Quads & Calves

Squats 5/3/1 Rotation 2 Wk 1
warms x 2
5 x 185
5 x 215
5 x 245
6 x 245

Leg Press
warms x 3
10 x 500
10 x 540
10 x 575
10 x 590

Walking DB Lunges
12 x 35
12 x 35
12 x 35

Leg Press Calf Extensions
26 x 180
28 x 140
26 x 140
24 x 140
23 x 140

Steady State Cardio 20 Minutes

Routine B - Rotation 4 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 45
8 x 45

High Incline DB Press
warms x 2
10 x 80
7 x 85

Cable Upright Rows
warms x 1
10 x 130
10 x 135
8 x 140
8 x 140

Incline DB Curls
warms x 2
6 x 40
6 x 42.5
5 x 45

Cable Curls
warms x 1
10 x 135
9 x 140
8 x 145

One Arm Preacher Curls
12 x 30
10 x 32.5

Steady State Cardio 20 Minutes

Routine b - Rotation 4 - Back & Hams

Reverse Grip Pulldowns
warms x 3
8 x 180
7 x 180
6 x 185

Dead Lifts 5/3/1 - rotation 2- wk2
warms x 2
3 x 250
3 x 285
3 x 320
7 x 320

T-Bar Rows
warms x 2
10 x 230
6 x 235

Close Grip Low Pulley Rows
12 x 225
12 x 235
10 x 240

Good Mornings
12 x 145
12 x 145
11 x 150

Assisted Glute/Ham Raises
16, 15, 12

Steady State Cardio 15 Minutes

Routine B - Rotation 4 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 280
7 x 285
4 x 290

Incline DB Press
warms x 2
10 x 90
9 x 90

Flat Bench Flys
warms x 1
12 x 55
12 x 55
10 x 55

Uneven Push Ups
10 - 12
10 - 10

Weighted Dips
13 x 25
12 x 25
9 x 25
8 x 25

Rope Pushdowns
warms x 1
12 x 110
10 x 110

French Press
12 x 70
11 x 75

Steady State Cardio 15 Minutes

Routine B - Rotation 4 - Abs & Cardio

warms x 2
Sit Ups
21, 15

Flags w/ Reverse Crunch
16, 13

High Cable Flexion
warms x 1
16 x 70
16 x 70

High Rep Cable Crunch
28 x 120
22 x 120

Sprints Eliptical 7 Minutes
Steady State Cardio 20 Minutes

Routine B - Rotation 4 - Quads & Calves

Squats - 5/3/1 Wk 4 Rotation 1
warms x 2
6 x 165
5 x 185
5 x 205
8 x 205

Hack Squats
warms x 2
10 x 150
10 x 160

Roman Chair Squats
20 x -
20 x -
18 x 10
16 x 25

Bar Lunges
10 x 75
12 x 75
11 x 80

Donkey Calf Raises (weight belt)
20 x 205
20 x 215
18 x 225
15 x 250
13 x 260

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 45
8 x 45

High Incline DB Press
warms x 2
10 x 75
10 x 80

Cable Upright Rows
warms x 1
10 x 125
10 x 130
9 x 135
9 x 140

Incline DB Curls
warms x 2
6 x 40
6 x 42.5
6 x 45

Cable Curls
warms x 2
10 x 130
10 x 135
8 x 140

One Arm Preacher Curls
12 x 30
11 x 30

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 180
6 x 185
5 x 185

Deads 5/3/1 -wk 1 Rotation 2
warms x 2
5 x 235
5 x 265
5 x 315

T-Bar Rows
warms x 2
10 x 225
8 x 230

Close Grip Low Pulley Rows
12 x 215
12 x 225
11 x 230

Good Mornings
12 x 135
12 x 140
11 x 145

Assisted Glute/Ham Raises
16, 14, 13

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 270
8 x 280
6 x 290

Incline DB Press
warms x 2
10 x 85
8 x 90

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

Uneven Push Ups
10 - 12
10 - 10

Weighted Dips
12 x 25
10 x 25
9 x 25
8 x 25

Rope Pushdowns
warms x 1
12 x 105
11 x 110

French Press
12 x 70
11 x 70

Steady State Cardio 15 Minutes

Routine B - Rotation 3 - Quads & Calves

Squats - 5/3/1
warms x 2
5 x 210
3 x 235
1 x 265

Hack Squats
warms x 2
10 x 140
10 x 150

Roman Chair Squats
20, 20, 18, 18

Bar Lunges
12 x 65
12 x 70
10 x 75

Donkey Calf Raises (weight belt)
20 x 180
20 x 205
18 x 215
15 x 215
14 x 225

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Flags
21, 14

Ab Wheel on Ramp
17, 15

High Cable Flexion
warms x 1
16 x 70
16 x 70

Cable Crunch Alt/Sides
26 x 90
22 x 90

Sprints 10 Minutes
Steady State Cardio 20 Minutes
Speed Bag 10 Minutes

Routine B - Rotation 2 - Delts & Biceps

Side Lateral Raises
warms x 2
8 x 40
8 x 45
6 x 45

Hich Incline DB Press
warms x 2
10 x 65
10 x 70

Cable Upright Rows
warms x 2
10 x 120
10 x 125
9 x 135
8 x 140

Incline DB Curls
warms x 2
6 x 40
4 x 45
6 x 45

Cable Curls
warms x 1
10 x 125
10 x 130
8 x 135

One Arm Preacher Curl
11 x 35
10 x 35

Steady State Cardio 20 Minutes

Routine B - Rotation 2 -Back & Hams

Reverse Grip Pulldowns
warms x 3
8 x 175
8 x 180
6 x 185

Deads 5/3/1 week 4
warms x 2
5 x 225
5 x 275
5 x 300

T-Bar Rows
warms x 2
9 x 225
7 x 230

Close Grip Pulley Row
12 x 210
12 x 215
11 x 225

Good Mornings
12 x 135
12 x 135
11 x 140

Assisted Glute/Ham Raises
16, 14, 13

Steady State Cardio 25 Minutes

Routine B - Rotation 2 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 260
8 x 270
5 x 280

Incline DB Press
warms x 2
10 x 80
10 x 85

Flat Bench Flies
warms x 1
12 x 55
8 x 60
6 x 60

Uneven Push Ups
10-10
10-7

Dips
15, 13, 12, 11

Rope Pushdowns
warms x 1
12 x 100
10 x 110

French Press
12 x 70
11 x 70

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Quads & Calves

Squats - 5/3/1 Week 2
warms x 2
3 x 195
3 x 220
3 x 250

Hack Squats
warms x 2
10 x 130
10 x 140

Roman Chair Squats
20, 20, 17, 17

Barbell Lunges
12 x 65
12 x 65
12 x 65

Donkey Calf Raises - Belt & Plates
20 x 135
20 x 180
18 x 205
16 x 205
16 x 205

Steady State Cardio 20 Minutes

Routine B - Rotation 1 - Abs & Cardio

warms x 2
Sit Ups
22, 15

Cable Crunches
warms x 1
16 x 140
15 x 140

High Cable Flexion
warms x 1
15 x 70
15 x 70

Machine Crunches
warms x 1
20 x 70
21 x 70

Sprints 7 Minutes
Steady State Cardio 15 Minutes
Speed Bag 10 Minutes

Routine B - Rotation 1 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 40
8 x 45

High Incline DB Press
warms x 2
10 x 50
10 x 65

Cable Upright Rows
warms x 1
10 x 100
10 x 110
10 x 120
10 x 130

Incline DB Curls
warms x 2
6 x 40
6 x 45
4 x 50

Cable Curls
warms x 1
10 x 120
10 x 125
10 x 130

One Arm Preacher Curls
12 x 30
11 x 35

Steady State Cardio 30 Minutes

Routine B - Rotation 1 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 175
7 x 180
5 x 185

Deads - 5/3/1 - Week 3
warms x 2
5 x 260
3 x 295
1 x 330

T-Bar Rows
warms x 2
10 x 220
7 x 225

Close Grip Low Pulley Row
12 x 175
12 x 190
12 x 210

Good Mornings
12 x 95
12 x 115
12 x 135

Assisted Glute/Ham Raises
16, 13, 12

Steady State Cardio 15 Minutes