Routine A - Rotation 2 -Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 170
8 x 175
6 x 180

Deadlifts - 5/3/1 - Rotation 3 week 1
warms x 2
5 x 240
5 x 270
5 x 310
3 x 310

Bench Rows
warms x 1
10 x 90
10 x 90
8 x 95

Seated Rows
12 x 135
11 x 140
10 x 140

Lying Leg Curl
warms x 2
10 x 165
8 x 90
8 x 90

Single Leg Curl
12 x 50
12 x 55
10 x 60

Steady State Cardio 15 Minutes