Routine B - Rotation 1 - Delts & Tris

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
12 x 80

Cable Upright Rows
warms x 1
10 x 145
10 x 150
9 x 155
7 x 160

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

Cable Curls - lots of pain
warms x 1
7 x 140
7 x 90
1 x skipped

One Arm Preacher Curl
12 x 30
12 x 30

Steady State Cardio 40 Minutes

Routine B - Rotation 1 - Back & Hammies

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

Deads - 5/3/1 - Rot.6 Wk. 2
warms x 2
3 x 280
3 x 315
3 x 355
3 x 355

T-Bar Rows
warms x 2
8 x 180
6 x 190
7 x 190

Close Grip Low Pulley Row
12 x 210
12 x 225
12 x 235

Good Morning
12 x 115
12 x 135
12 x 140

Assisted Glute/Ham Raises
19, 16, 15

Steady State Cardio 35 Minutes

Routine B - Rotation 1 - Abs & Cardio

warms x 2

Dragon Flags
25, 18


Ab Wheel on Ramp
20, 16

High Cable Flexion
warms x 1
15 x 80
14 x 80

Cable Crunches w/Alt Sides26 x 90
22 x 90

Vacuum
1 x 85 seconds
1 x 85 seconds
1 x 85 seconds
1 x 130 seconds

Steady State Cardio 30 Minutes

Routine B - Rotation 1 - Chest & Tris

DB Bench - 5/3/1 - Rot 2 Wk 4
warms x 3
5 x 70
5 x 75
5 x 80
22 x 80

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

Flat Bench Fly
warms x 1
12 x 55
10 x 57.5
9 x 60

Uneven Push Ups
10-10
10-10

Weighted Dips
16 x 25
12 x 25
12 x 25
10 x 25

Rope Pushdowns
warms x 1
12 x 100
12 x 105

French Press
12 x 80
11 x 85

Steady State Cardio 25 Minutes

Routine B - Rotation 1 - Quads & Calves

Squats - 5/3/1 - Rot. 6 Wk 3
warms x 2
5 x 245
3 x 280
1 x 310
3 x 310 - Bahh Humbug!

Hack Squats
warms x 2
10 x 175
10 x 185

Weighted Sissy Squats
20 x 25
20 x 35
15 x 45
12 x 45

Bar Lunge
12 x 80
12 x 85
12 x 90

Donkey Calf-skipped

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Delts & Tris

Iso Front Military Press
warms x 3
8 x 230
7 x 250
4 x 260

Seated Side Laterals
warms x 1
10 x 32.5
9 x 35
Drop Set
6 x 37.5 - 10 x 20

Superset
Berbell Front Raises
warms x 1
12 x 80
12 x 80
--------------------
Rear Bench Rows (Machine)
warms x 1
12 x 225
12 x 225

Barbell Curls
warms x 2
6 x 105
6 x 110
5 x 115

Rope Curls
warms x 1
10 x 170
10 x 170
9 x 175

Concentrated Curls
12 x 45
10 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 180
7 x 185
5 x 190

Deads - 5/3/1 - Rot.6 Wk1
warms x 2
5 x 260
5 x 295
5 x 335
8 x 335

Bench Rows
warms x 1
10 x 95
8 x 100
6 x 102.5

Seated Cable Rows
12 x 150
10 x 155
8 x 165

Lying Leg Curl (strive)
warms x 2
10 x 125
10 x 130
8 x 135

Single Standing Leg Curls
12 x 70
11 x 70
8 x 70

Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Abs & Cardio

warms x 2

Sit Ups
25, 17

Flags with Reverse Crunch
13, 12

High Cable Flexion
warms x 1
16 x 75
15 x 80

Cable Crunches
35 x 120
29 x 130

Vacuums
3 x 75 seconds
1 x 120 seconds

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Chest & Tris

Wasn't in the mood for heavy lifting today.

DB Bench - 5/3/1 - Rot. 2 Wk 3
warms x 2
5 x 85
3 x 100
1 x 110
6 x 110

Incline DB Bench
warms x 2
25 x 60
18 x 65

Cable Crossovers
15 x 40
12 x 60
10 x 65
9 x 70

Rack Push Ups
32, 21

Tri Pressdowns
warms x 2
10 x 215
10 x 220
10 x 220

DB Extensions
warms x 1
12 x 80
12 x 80

Sing Reverse Grip Pressdowns
12 x 45
10 x 50

Steady State Cardio 30 Minutes

Routine A - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rot. 6 Wk 2
warms x 2
3 x 230
3 x 260
3 x 295
5 x 295 <- inexcusable!

Leg Extensions (strive)
warms x 2
10 x 280
10 x 285

Front Squats
warms x 2
8 x 175
8 x 180
7 x 185
5 x 190

Split Squats
12 x 150
12 x 155
12 x 160

Single Seated Calf Raises
20 x 55
20 x 55
18 x 60

Steady State Cardio 50 Minutes

Routine A - Rotation 3 - Delts & Tris

Iso Military Press
warms x 3
8 x 240
7 x 270
Drop Set
5 x 270 - 7 x 140

Seated Side Laterals
warms x 1
10 x 30
10 x 32.5
8 x 35

Superset
Barbell Front Raises
warms x 1
12 x 80
12 x 80
----------------------
Machine Rear Bench Rows
warms x 1
12 x 210
12 x 225

Barbell Curls
warms x 2
6 x 100
6 x 105
6 x 110

Rope Curls
warms x 1
10 x 175
Drop Set
10 x 175 - 11 x 100

Concentrated DB Curls
12 x 40
10 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Back & Hammies

Wide Grip Pulldowns
warms x 3
8 x 180
7 x 185
7 x 185

Deads - 5/3/1 - Rot. 5 Wk 4
warms x 2
5 x 230
5 x 250
5 x 270
15 x 270

DB Bench Rows
warms x 1
10 x 95
6 x 100
6 x 100

Seated Rows
12 x 150
10 x 155
9 x 160

Lying Leg Curl (Strive)
warms x 2
10 x 125
9 x 130
6 x 135

Standing Single Leg Curls
10 x 70
10 x 70
10 x 70

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Chest & Tris

DB Flat Press - 5/3/1 - Rot2 Wk2
warms x 2
3 x 80
3 x 95
3 x 105
10 x 105

Incline DB Press
warms x 3
9 x 95
8 x 95
7 x 95

Weighted Chest Dips
17 x 35
10 x 45
7 x 45
6 x 45

Rack Push Ups
31, 21

Tricep Pushdowns
warms x 2
10 x 215
10 x 220
7 x 220

DB Extensions
warms x 1
11 x 80
9 x 80

Single Reverse Grip Pressdowns
12 x 45
11 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Abs & Cardio

warms x 2

Hanging Leg Raises (straight legs)
18, 13

Ab Wheel Down Handicap Ramp
18, 14

High Cable Flexion
warms x 1
17 x 75
16 x 80

Cable Crunches
35 x 120
30 x 120

Vacuums
1 x 75 seconds
2 x 80 seconds
1 x 120 seconds

Steady State Cardio 45 Minutes

Routine A - Rotation 3 - Quads & Calves

Squats - 5/3/1 Rot. 6 Wk. 1
warms x 2
5 x 215
5 x 245
5 x 280
8 x 280

Leg Extensions ( Strive)
warms x 2
10 x 275
10 x 280

Front Squats
warms x 2
8 x 175
8 x 180
8 x 185
6 x 190

Split Squats
12 x 140
12 x 145
12 x 150

Seated Single Calf Raises
20 x 55
20 x 55
16 x 60

Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Delts & Bis

Iso Shoulder Press
warms x 3
8 x 240
8 x 260
7 x 270

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

Superset
Barbell Front Raises
warms x 1
12 x 70
12 x 70
-------------
Rear Bench Rows (Machine)
warms x 1
12 x 150
12 x 210

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

Rope Curls
warms x 1
10 x 170
10 x 175
8 x 180

Concentrated Curls
12 x 35
12 x 40

Steady State Cardio 15 Minutes

Routine A - Rotation 2 - Back & Hammies

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

Deadlifts - 5/3/1 - Rot.5 Wk. 3
warms x 2
5 x 290
3 x 330
1 x 365
5 x 365

DB Bench Rows
warms x 1
10 x 90
9 x 95
6 x 100

Seated Cable Rows
12 x 145
12 x 150
10 x 155

Lying Leg Curls (strive)
warms x 2
10 x 120
10 x 125
9 x 130

Standing Single Leg Curls
7 x 80 <-placed the pin in the wrong hole..whoops!
10 x 70
10 x 70

Steady State Cardio 30 Minutes (extra session for the week)

Routine A - Rotation 2 - Chest & Tris

DB Bench Press - 5/3/1 - Rot.2 Wk 1
warms x 2
5 x 75
5 x 85
5 x 100
12 x 100

Incline DB Presses
warms x 3
8 x 90
8 x 95
6 x 95

Weighted Chest Dips
17 x 35
13 x 35
10 x 45
8 x 45

Rack Push Ups
32, 25

Tricep Pressdowns
warms x 2
10 x 210
10 x 215
8 x 220

DB Extension
warms x 1
11 x 80
9 x 80

Single Reverse Grip Pressdowns
12 x 40
11 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Quads & Calves

Squats - 5/3/1 Rot 5 Wk 4
warms x 2
5 x 190
5 x 205
5 x 220
12 x 220

Leg Extensions (strive)
warms x 2
10 x 270
10 x 275

Front Squats
warms x 2
8 x 170
7 x 175
7 x 180
6 x 185

Split Squat
12 x 135
12 x 140
12 x 145

Single Seated Calf Raises
20 x 55
18 x 60
16 x 60

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Abs & Cardio

warms x 2

Dragon Flags
24, 16

Sit Ups
20, 13

High Cable Flexion
warms x 1
17 x 75
15 x 80

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

Vacs
3 x 75 secs
1 x 120 secs

Steady State Cardio 30 Minutes

Routine A - Rotation1 - Delts & Tris

Sucked!!
Seated Military Press
warms x 3
8 x 165
6 x 165
1 set skipped

Seated Side Lateral Raises
warms x 1
10 x 30
10 x 25
10 x 25

Superset
Bar Front Raises
warms x 1
12 x 70
12 x 70
------------------
Rear Pec Deck
warms x 1
12 x 100
10 x 100

Barbell Curls
warms x 2
6 x 110
5 x 110
1 set skipped

Rope Curls
warms x 1
8 x 120
9 x 150
1 set skipped

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Back & Hammies

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

Deads - 5/3/1 Rot5 Wk2
warms x 2
3 x 275
3 x 315
3 x 350
5 x 350

Bench DB Rows
10 x 50
10 x 90
10 x 90
8 x 95

Seated Rows
12 x 140
12 x 145
11 x 150

Lying Leg Curl (Strive )
warms x 2
10 x 120
10 x 120
8 x 125

Single Standing Leg Curls
12 x 65
10 x 70
10 x 70

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Chest & Tris

DB Bench Press - 5/3/1 Rot. 1 Wk 4
warms x 2
5 x 70
5 x 75
5 x 80
20 x 80

Incline DB Press
warms x 3
8 x 75
8 x 80
10 x 90 - word, I can use more across the board

Weighted Chest Dips
18 x 25
13 x 35
10 x 35
8 x 45

Rack Push Ups
31, 25

Tri Pressdowns
warms x 2
10 x 205
10 x 210
8 x 215

DB Extensions
warms x 1
10 x 80
9 x 80

Sing, Reverse Grip Pressdowns
12 x 35
11 x 40


Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Quads & Calves

Squats - 5/3/1 Rot. 5 Wk 3
warms x 2
5 x 235
3 x 275
1 x 300
3 x 300

Leg Extensions
warms x 2
10 x 260
10 x 265

Front Squats
warms x 2
8 x 155
7 x 175
6 x 180
5 x 185

Split Squats
12 x 135
12 x 135
12 x 140

Single Seated Calf Raises
20 x 55
16 x 60
15 x 60
16 x 60
13 x 65

Steady State Cardio 15 Minutes

Routine C - Rotation 4 - Delts & Bis

Seated DB Presses
warms x 3
8 x 80
Drop Set
8 x 80 - 10 x 40

One Arm Cable Lateral Raises
warms x 2
10 x 32.5
10 x 30

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 35
10 x 40
----------------------------
Upright Rows
warms x 1
12 x 80
10 x 85

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

Close Grip Curls
warms x 1
10 x 105
9 x 110
7 x 110

One Arm Cable Curls
12 x 45
12 x 45

Steady State Cardio 30 Minutes

Routine C - Rotation 4 - Abs & Cardio

warms x 2

Hanging Straight Leg Raises
17, 12

Ab Wheel on Ramp
17, 16

High Cable Flex
warms x 1
17 x 70
16 x 75

Cable Crunches
25 x 120
22 x 120

Vac
1 x 75 sec
1 x 75 sec
1 x 75 sec
1 x 120 sec

Steady State Cardio 25 Minutes