Routine A - Rotation 1 - Delts & Bis

Smith Military Press
warms x 3
8 x 130
8 x 140
7 x 150

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

Superset
Barbell Front Raises
warms x 1
12 x 65
11 x 80
-----------------------
Rear Bench Rows
warms x 1
12 x 165
12 x 165

Barbell Curls
warms x 2
6 x 110
6 x 115
5 x 120

Rope Curls
warms x 1
10 x 180
10 x 185
8 x 190

Concentrated Curls
12 x 40
10 x 42.5

Steady State Cardio 10 Minuttes

Routine A - Rotation 1 - Chest & Tris

Hammer Strength Incline
warms x 3
8 x 230
8 x 270
6 x 300

Hammer Strength Bench
warms x 2
10 x 230
7 x 250

Weighted Chest Dips
15 x 35
10 x 35
9 x 35
8 x 35

Rack Push Ups
32, 20

Tricep Pressdowns
warms x 2
10 x 180
10 x 190
10 x 200

DB Extensions
warms x 1
12 x 75
12 x 75

Single Reverse Grip Pressdowns
12 x 40
12 x 40

Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Quads & Calves

Squats - 5/3/1 Week 4 Rotation 2
warms x 2
5 x 175
5 x 185
5 x 200
7 x 200

Leg Extension
warms x 2
9 x 305
10 x 280

Front Squats
warms x 2
6 x 155
8 x 135
6 x 145
4 x 155

Split Squat
10 x 45
10 x 65
10 x 65

Single Seates Calf Raises
20 x 45
20 x 50
19 x 55
16 x 60
14 x 65

Steady State Cardio 20 Minutes

Routine C - Rotation 4 - Delts & Bis

Seated DB Military Press
warms x 3
8 x 65
8 x 70
7 x 75

One Arm Cable Lateral Raises
warms x 2
10 x 30
9 x 25

Supersets
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
-------------------------------
Upright Rows
warns x 1
12 x 60
12 x 60

Hammer Curls
warms x 2
6 x 70
6 x 75
5 x 75

Close Grip Curls
warms x 1
10 x 85
10 x 90
9 x 95

One Arm Cable Curl
12 x 30
12 x 25

Steady State Cardio 15 Minutes

Routine C - Rotation 4 - Back & Hammies

Weighted Pull Ups
10 x 10
9 x 10
6 x 15
4 x 25

Dead Lifts - 5/3/1 Week 4 Rotation 2
warms x 2
5 x 215
5 x 230
5 x 250
9 x 250

Rope Pulldowns
warms x 1
8 x 125
8 x 130
6 x 135

Straight Arm Pulldowns
12 x 50
12 x 55
10 x 60

Stiff Deads
warms x 1
12 x 225
10 x 225

DB Leg Curl
warms x 2
10 x 60
7 x 65

Steady State Cardio 20 Minutes

Routine C - Rotation 4 - Abs & Cardio

warms x 2

Sit Ups
20, 15

Flags with Reverse Crunch
16, 13

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

Cable Crunches
24 x 120
21 x 120

Vacuums
1 x 60 sec
1 x 60 sec
1 x 75 sec

Sprints Eliptical 7 Minutes
Steady State Cardio 15 Minutes

Routine C - Rotation 4 - Chest & Tris

Dumbbell Bench
warms x 3
8 x 90
8 x 100
6 x 105

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

Bench - Partials
warms x 1
10 x 155
10 x 165

Incline Flies
12 x 45
11 x 60

Close Grip Bench - Smith Machine
warms x 2
10 x 110
9 x 120
10 x 120

Reverse Grip Press Downs
warms x 1
12 x 120
12 x 125
11 x 130

One Arm Press Downs
12 x 55
10 x 55

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Quads & Calves

Squats - 5/3/1
warms x 2
5 x 215
3 x 245
1 x 275
2 x 275

Leg Press
warms x 3
10 x 560
10 x 560
10 x 580
10 x 600

Walking Lunges
12 x 35
12 x 35
12 x 35

Leg Press Calf Extensions
30 x 140
28 x 140
25 x 140
24 x 140
21 x 140

Steady State Cardio 10 Minutes

Routine C - Rotation 3 - Delts & Tris

Seated DB Press
warms x 3
8 x 65
8 x 65
8 x 65

One Arm Cable Lateral Raise
warms x 2
10 x 30
10 x 30

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
-------------------------------
Upright Rows
warms x 1
12 x 60
12 x 60

Hammer Curls
warms x 2
6 x 65
6 x 70
Drop Set
5 x 70 - 5 x 50

Close Grip Curls
warms x 1
10 x 80
10 x 80
9 x 90

One Arm Cable Curls
12 x 30
10 x 40

Steady State Cardio 15 Minutes

Routine C - Rotation 3 - Back & Hammies

Weighted Pull Ups
12 x -
9 x 10
5 x 20
5 x 20

Deads 5/3/1 Rotation 2 Week 4
warms x 2
5 x 215 -
The back isn't ready for these puppies yet
I got smart and stopped

Straight Arm Pulldowns
warms x 1
10 x 120
8 x 125
7 x 130

Stiff Deads
12 x 70
12 x 100
11 x 120

DB Leg Curl
warms x 2
12 x 55
11 x 60

Steady State Cardio 10 Minutes

Routine C - Rotation 3 - Abs & Cardio

warms x 2

Flags
17, 13

Ab Wheel on Ramp
12, 11

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

Cable with Alt Sides
24 x 120
21 x 120

Sprints Elip 7 Minutes
Steady State Cardio 15 Minutes

Routince C - Rotation 3 - Chest & Tris

DB Bench Press
warms x 3
8 x 80
8 x 90
8 x 100

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

Bench partials
warms x 1
10 x 165
10 x 165

Incline Flys
12 x 40
12 x 50

Close Grip Bench
warms x 2
8 x 140
9 x 120
8 x 120
Reverse Grip Pressdowns
warms x 1
12 x 110
12 x 120
12 x 130

One Arm Pressdown
12 x 50
12 x 55

Steady State Cardio 15 Minutes

Routine C Rotation 3 - Quads & Calves

Squats - 5/3/1 Rotation 2
warms x 2
warms x 2
3 x 200
3 x 230
3 x 260

Leg Press
warms x 2
10 x 540
10 x 540
10 x 560

Single Leg Extensions
12 x 40
12 x 40
12 x 45

Leg Press Calf Extension
30 x 140
28 x 140
22 x 140

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Delt's & Bis

Seated DB Press
warms x 3
8 x 60
8 x 60
8 x 65

One Arm Cable Lateral Raises
warms x 2
10 x 30
8 x 30

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
--------------------------------
Upright Rows
warms x 1
12 x 60
12 x 60

Hammer Curls
warms x 2
6 x 60
6 x 65
5 x 65

Close Grip Curls
warms x 1
10 x 70
9 x 90
8 x 90

One Arm Cable Curls
12 x 45
10 x 45

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Back & Hammies

Pull Ups
10, 8, 8, 7

T-Bar Rows w/Pad
warms x 2
8 x 115
8 x 115

Rope Pulldowns
warms x 1
12 x 100
8 x 110
8 x 110

Straight Arm Pulldowns
12 x 50
12 x 50
12 x 50

Stiff Deads
12 x 60
12 x 80
12 x 90

DB Leg Curl
warms x 2
12 x 45
8 x 50

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Chest & Tris

DB Bench
warms x 3
8 x 65
8 x 70
8 x 70

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

Bench/Partials
warms x 1
10 x 120
10 x 129

Incline Fly
12 x 35
12 x 35

Cybex Close Bench
warms x 3
10 x 80
10 x 100
8 x 100

Reverse Grip Pressdowns
war,s x 1
12 x 100
12 x 110
12 x 120

One Arm Pressdowns
12 x 40
12 x 50

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Abs & Cardio

warms x 2

Sit Ups
21, 15

Cable Crunches
16 x 120
15 x 120
14 x 120

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

Steady State Cardio 20 Minutes