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
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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