Routine C - Rotation 4 - Back & Hammies

Weighted Pull Ups
12 x 10
6 x 25
6 x 25
5 x 25

Deads - 5/3/1 - Rot 5 Wk 1
warms x 2
5 x 250
5 x 290
5 x 330
7 x 330

Rope Pulldowns
warms x 1
8 x 140
6 x 145
Drop Set
6 x 145 - 6 x 115

Straight Arm Pulldowns
12 x 65
10 x 65
8 x 65

Stiff Leg Deads
12 x 235
12 x 240
10 x 245

DB Leg Curls
warms x 2
8 x 70
7 x 70

Steady State Cardio 25 Minutes

Routine C - Rotation 4 - Chest & Tris

DB Bench Press - 5/3/1 Rt 1 Wk3
warms x 3
5 x 85
3 x 100
1 x 110
7 x 110

Slight Incline DB Press
warms x 2
10 x 95
10 x 95

Bench - Partials
warms x 1
10 x 195
10 x 205

Incline Flies
12 x 60
10 x 65

Close Bench
warms x 2
10 x 160
9 x 160
8 x 160

Reverse Grip Pressdowns
warms x 1
12 x 140
12 x 145
8 x 150

One Arm Pressdown
12 x 60
12 x 60

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rt 5 Wk 2
warms x 2
3 x 220
3 x 255
3 x 285
4 x 285

Leg Press
warms x 3
10 x 560
10 x 630
8 x 650
7 x 650

Walking DB Lunges
8 x 55
8 x 60
8 x 60

Calf Extensions- Leg Press
30 x 140
30 x 150
25 x 150
25 x 150
24 x 150

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Delts & Bis

Seated DB Press
warms x 3
8 x 75
8 x 80
8 x 80

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

Sperset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 35
--------------------------
Upright Rows
warms x 1
12 x 70
12 x 80

Hammer Curls
warms x 2
6 x 70
6 x 72.5
6 x 75

Close Grip Curls
warms x 1
10 x 100
10 x 105
8 x 110

One Arm Cable Curls
12 x 40
12 x 45

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Back & Hammies

Weighted Pull Ups
12 x 10
9 x 15
5 x 20
5 x 25

Deads - 5/3/1 - Rot 4 Wk 4
warms x 2
5 x 230
5 x 245
5 x 265
12 x 265

Rope Pulldowns
warms x 1
8 x 135
7 x 140
7 x 140

Straight Arm Pulldowns
12 x 60
11 x 65
8 x 65

Stiff Deads
12 x 180
12 x 190
11 x 195

DB Leg Curl
warms x 2
10 x 65
8 x 70

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Abs & Cardio

Abs

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Chest & Tris

DB Press - 5/3/1 Rotation 1 Week 2
warms x 3
3 x 80
3 x 90
3 x 105
8 x 105

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

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

Incline Flies
12 x 60
Drop Set
10 x 65 - 10 x 40

Close Bench
warms x 2
10 x 155
9 x 160
7 x 160

Rev Grip Pressdowns
warms x 1
12 x 135
12 x 140
10 x 145

One Arm Pressdowns
12 x 60
12 x 60


Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Quads & Calves

Squats - 5/3/1 Rotation 5 Week 1 (I screwed up- repeated this week)
warms x 2
5 x 205
5 x 235
5 x 270
6 x 270

Leg Press
warms x 3
10 x 560
10 x 630
10 x 640
8 x 640

Walking Lunge
8 x 55
8 x 55
8 x 55

Calf Extensions - Leg Press
25 x 180
21 x 180
20 x 180

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Delt's & Bis

Seated DB Military Press
warms x 3
8 x 75
8 x 80
8 x 80

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

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 32.5
-------------------------
Upright Rows
warms x 1
12 x 70
12 x 75

Hammer Curls
warms x 2
6 x 70
6 x 75
Drop Set
5 x 75 - 8 x 35

Close Grip Curls
warms x 1
10 x 90
10 x 100
8 x 105

One Arm Cable Curls
12 x 35
12 x 40

Steady State Cardio 25 Minutes

Routine C - Rotation 2 - Back & Hammies

Weighted Pull Ups
12 x 10
9 x 15
6 x 20
5 x 25

Deads - 5/3/1 - Rotation 4 Week 4
warms x 2
5 x 280
5 x 295
5 x 315
8 x 315

Rope Pulldowns
warms x1
8 x 130
7 x 135
6 x 140

Straight Arm Pulldowns
12 x 60
12 x 60
9 x 65

Stiff Deads
12 x 225
12 x 225
11 x 225

DB Leg Curls
warms x 2
10 x 60
10 x 60

Steady State Cardio 10 Minutes

Routine C - Rotation 2 - Chest & Tris

DB Bench Press - 5/3/1 Rotation 1 Week 1
warms x 3
5 x 75
5 x 85
5 x 100
7 x 100

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

Bench - Partials
warms x 1
10 x 175
10 x 185

Incline Fly
12 x 55
12 x 60

Close Bench - Smith
warms x 2
10 x 120
10 x 125
9 x 130

Reverse Grip Pressdowns
warms x 1
12 x 130
12 x 135
12 x 140

One Arm Pressdowns
12 x 60
12 x 60

Steady State Cardio 25 Minutes

Routine C - Rotation 2 - Abs & Cardio

Abs

Steady State Cardio 30 Minutes

Routine C - Rotation2 - Quads & Calves

Squats - 5/3/1 Rot 5 Week 1
warms x 2
5 x 205
5 x 235
5 x 275
3 x 275

Leg Press
warms x 3
10 x 560
10 x 610
10 x 630
8 x 650

Walking DB Lunges
8 x 55
8 x 55
8 x 55

Calf Extensions - Leg Press Machine
30 x 140
30 x 140
29 x 140
26 x 140
24 x 140

Steady State Cardio 25 Minutes

Routine C - Rotation1 - Delts & Bis

Seated DB Military Press
warms x 3
8 x 70
8 x 75
8 x 80

One Arm Cable Lateral Raises
warms x 2
10 x 25
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 70
12 x 70

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

Close Grip Curl
warms x 1
10 x 90
10 x 95
8 x 100

One Arm Cable Curls
12 x 30
12 x 35

Steady State Cardio 25 Minutes

Routine C - Rotation 1 - Back & Hammies

Weighted Pull Ups
11 x 10
8 x 15
6 x 20
4 x 25

Deads - 5/3/1 Rotation 4 Week 3
warms x 2
5 x 280
3 x 320
1 x 365
3 x 365

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

Straight Arm Pulldowns
12 x 50
12 x 60
9 x 60

Stiff Deads
warms x 1
12 x 180
10 x 180
7 x 180

DB Leg Curls
warms x 2
10 x 60
9 x 60

Steady State Cardio 20 Minutes

Routine C - Rotation 1 - Chest & Tris

DB Bench Press
warms x 3
8 x 95
8 x 100
6 x 105

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

Bench - Partials
warms x 1
10 x 165
10 x 175
10 x 185

Incline Fly
12 x 55
11 x 60

Close Grip Bench - Smith Machine
warms x 2
10 x 120
8 x 120
7 x 120

Reverse Grip Pressdowns
warms x1
12 x 125
12 x 130
12 x 135

One Arm Pressdowns
12 x 55
12 x 60

Steady State Cardio 15 Minutes

Routine C - Rotation 1 - Quads & Hammies

Squats - 5/3/1 Rotation 4, Week4
warms x 2
5 x 185
5 x 200
5 x 215
11 x 215

Leg Press
warms x 2
10 x 540
10 x 590
10 x 610
10 x 630

Walking Lunges
12 x 35
12 x 35
12 x 35

Calf Extensions - Leg Press Machine
30 x 140
30 x 140
28 x 140
26 x 140
25 x 140

Steady State Cardio 25 Minutes

Routine B - Rotation4 - Abs & Cardio

abs


Steady State Cardio 25 Minutes

Routine B - Rotation 4 - Delt & Bis

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

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

Cable Upright Rows
warms x 1
10 x 135
10 x 140
10 x 145
8 x 150

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

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

One Arm Preacher Curl
12 x 30
12 x 30

Steady State Cardio 25 Minutes

Routine B - Rotation 4 - Back & Hammies

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

Deads - 5/3/1 - Rotation 4, Weeks 2
warms x 2
3 x 265
3 x 300
3 x 340
4 x 340

T-Bar Rows
warms x 2
10 x 205
8 x 205

Close Grip High Pulley Rows
12 x 200
11 x 205
10 x 205

Good Mornings
12 x 115
12 x 125
12 x 135

Assisted Glute/Ham Raises
18, 15, 14

Steady State Cardio 25 Minutes

Routine B - Rotation 4 - Chest & Bis

Slight Incline Bench Press
warms x 2
8 x 280
8 x 280
5 x 285

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

Flat Flys
warms x 1
12 x 50
12 x 50
10 x 55

Uneven Push Ups
10-17

Weighted Dips
14 x 35
10 x 35

Rope Pushdowns
warms x 1
12 x 100
Drop Set
11 x 105 - 12 x 60

French Press
12 x 75
10 x 80

Steady State Cardio 20 Minutes

Routine B - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rotation 4 , Week 3
warms x 2
5 x 230
3 x 260
1 x 290
2 x 300

Hack Squats
warms x 2
10 x 170
10 x 180

Weighted Roman Chair Squats
20 x 35
20 x 35
20 x 35
17 x 45

Hammer Strength Single Leg Extensions
12 x 45
12 x 50
10 x 55

Donkey Calf Raises - weight belt
20 x 235
17 x 250
14 x 260

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Delts & Bis

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

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

Cable Upright Rows
warms x 1
10 x 130
10 x 135
10 x 140
9 x 145

Incline DB Curl
warms x 2
6 x 40
6 x 45

Cable Curls
warms x 1
10 x 135
Drop Set
10 x 135 - 10 x 70

One Arm Preacher Curls
12 x 30
12 x 30

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Abs & Cardio

abs

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Back & Hammies

Rev Grip Pulldowns
warms x 3
6 x 180
7 x 170
7 x 170

Deads - 5/3/1 - Rot4 Wk1
warms x 2
5 x 245
5 x 280
5 x 320
4 x 320

T-Bar Rows
warms x 2
10 x 180
9 x 190

Close Grip High Pulley Row
12 x 180
12 x 190
12 x 200

Good Mornings
12 x 115
12 x 115

Assisted Glute/Ham Raises
18, 15, 13

Steady State Cardio 30 Minutes

Routine B Rotation 3 - Chest & Tris

Slight Incline Bench Press
warms x 3
10 x 280
7 x 280
4 x 285

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

Flat Flys
warms x 1
12 x 50
12 x 50
12 x 50

Uneven Push Ups
10-15

Weighted Dips
12 x 35
10 x 35

Rope Pushdowns
warms x 1
12 x 100
10 x 105

French Press
12 x 75
12 x 75

Steady State Cardio 15 Minutes