Routine A - Rotation 1 - Quads & Lower Abs

Squats
warms x 2
5 x 225
4 x 245
3 x 255

Leg Press
warms x 1
10 x 360
10 x 450
10 x 530

Leg Extensions
warms x 1
10 x 210
10 x 190

DB Step-Ups
12 x 25
12 x 35

Flags
warms x 1
8, 8

SS Cardio 20 Minutes

Routine A - Rotation 1 - Chest & Tris

DB Press
warms x 3
5 x 90
5 x 105
8 x 90

Cybex Incline Press
warms x 1
10 x 140
10 x 180
10 x 200

Slight Incline DB Fly
12 x 50
12 x 55
11 x 60

Uneven Push Ups
10L - 10R - 21
10L - 10 R - 11

Close Grip Pressdown
warms x 2
8 x 190
8 x 200
8 x 215

French press
warms x 1
11 x 80
8 x80

One Arm Rope Pressdown
12 x 40
12 x 45

Steady State Cardio 25 minutes

Routine A - Rotation 1 - Back & Calves

Wide Grip Lat Pulldowns
warms x 3
8 x 165
8 x 170
6 x 180

Bent Over Barbell Rows
warms x 2
8 x 205
8 x 215
8 x 225

One Arm Cable Row
warms x 1
12 x 75
12 x 75
11 x 80

Pullovers
warms x 1
12 x 70
11 x 70

calves-skipped

Steady State Cardio - 20 Minutes

Routine A - Rotation 1 - Quads & Abs

Squats - 5/3/1 - Rt 8 Wk 1
warms x 2
6 x 225
5 x 260
5 x 295

Leg Press
warms x 2
10 x 600
10 x 600

Leg Extensions
warms x 1
10 x 240
10 x 240
10 x 225

DB Step Ups
12 x 25
12 x 25
12 x 35

Dragon Flags
15, 11, 10

Steady State Cardio 20 Minutes