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