Routine A - Rotation 3 - Chest & Arms

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

Leverage Chest Press
warms x 2
10 x 200
10 x 210
8 x 220

Weighted Chest Dips
15 x 25
13 x 25
9 x 35
8 x 35

Barbell Curls
warms x 2
7 x 100
7 x 100
6 x 100

Rope Curls
warms x 1
10 x 150
10 x 155
Drop Set
10 x 160 - 10 x 100

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Abs & Cardio

warms x 2

Sit Ups
20, 15

Hang Flag w/Reverse Crunch
15, 14

High Cable Flex
warms x 1
15 x 70
13 x 75

Machine Crunches
36 x 5
30 x 6

Vacs
2 x 60 seconds
1 x 75 seconds

Elip HIIT 10 Minutes
SSC 30 minutes

Routine A - Quads & Calves

Leg Extensions
warms x 2
10 x 230
10 x 250

Front Squats
warms x 2
7 x 165
6 x 165
6 x 165
6 x 170

Sumo Squats
warms x 1
10 x 185
8 x 195
9 x 195

DB Step Ups
12 x 35
11 x 35
12 x 35

Standing Calf Raises
16 x 300
15 x 300
14 x 325
12 x 350

Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Delts & Bis

Nitro Military Press
warms x 2
8 x 200
8 x 215
8 x 215
7 x 225

Seated Side Laterals
warms x 1
10 x 25
10 x 30
8 x 32.5

Bar Front Raises
warms x 1
10 x 60
10 x 70
7 x 80

Tri Pressdowns
warms x 2
10 x 225
10 x 230
10 x 235

DB Extensions
warms x 1
12 x 75
12 x 80
11 x 80

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Delts & Bis

No Mood

warms x 3
6 x 40
6 x 40
6 x 42.5
6 x 42.5

Slight Incline DB Press
warms x 1
10 x 60
15 x 50

SS
Up Rows
2 x 12 x 70
------------------
Front Raise Plate
2 x 12 x 25

Hammer Curls
warms x 2
10 x 32.5
10 x 35
8 x 40

Cable Close Curl
warms x 2
10 x 100
9 x 100

One Arm Cable Curl
10 x 30

SSC 15 minutes

Routine A - Rotation 3 - Hammies

Deads
warms x 4
5 x 315
5 x 325
3 x 330
4 x 330

Lying Leg Curl
warms x 2
9 130
9 x 135
8 x 140

Wide Leg Press
warms x 1
10 x 450
10 x 450

Stiff Leg Bar
warms x 1
10 x 225
10 x 235

SS Cardio 15 minutes

Routine A - Rotation 3 - Chest & Tris

Bench
warms x 3
6 x 185
Drop Set
6 x 195 - 10 x 135

Incline DB Press
warms x 1
12 x 70
12 x 70
10 x 75

Slight Incline DB Fly
10 x 45
12 x 40
10 x 40

Close Grip Tri Press
warms x 2
8 x 225
10 x 225
10 x 225

Cable Standing French Press
warms x 1
10 x 100
10 x 100

One Arm Rope Pressdowns
12 x 50
10 x 50

SS Cardio 15 Minutes

Routine A - Rotation 3 - Back & Calves

Wide Grip Pulldowns
warms x 3
8 x 160
8 x 165
7 x 170

Bent Over Bar Rows
warms x 2
8 x 225
8 x 230
8 x 235

One Arm Cable Row
warms x 1
12 x 75
12 x 80
11 x 85

DB Pullovers
warms x 1
15 x 70
11 x 75

Seated Calf Raises
warms x 3
15 x 115
15 x 120
12 x 125

SS Cardio 20 Minutes

Routine A Rotation 3 - Quads & Abs

Squats
warms x 2
6 x 225
5 x 235
5 x 245
4 x 265

Leg Press feet close
warms x 2
10 x 540
10 x 540

Nautilus Leg Ext
warms x 1
10 x 210
11 x 210
10 x 210

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

Flags
12, 12, 10

Routine A - Rotation 2 - Delts & Bis

Side Laterals
warms x 3
6 x 45
6 x 40
6 x 40

Incline DB Press
warms x 1
10 x 65
10 x 70
10 x 70

Superset
Upright Rows
12 x 70
12 x 80
9 x 90
--------------
Front Plate Raise
12 x 25
12 x 25
12 x 25

Hammer Curls
warms x 2
6 x 60
6 x 65
6 x 70
5 x 70

Close Curl
warms x 1
10 x 80
8 x 90
7 x 90

Single Arm Cable Curl
warms x 1
12 x 30
12 x 35

SS Cardio 20 Minutes

Routine A - Rotation 2 - Hammies

Deadlifts
warms x 4
5 x 315
4 x 325
3 x 325

Lying Leg Curl
warms x 2
8 x 130
Drop Set
6 x 135 - 10 x 100

Wide Leg Press
warms x 1
10 x 450
10 x 590
8 x 630

Stiff Deads
warms x 1
10 x 140
10 x 180

Sit Ups
15, 12, 10

SS Cardio 20 Minutes

Routine A - Rotation 2 - Chest & Tris

DB Press
warms x 3
8 x 80
6 x 85
6 x 85
8 x 90

Incline DB Press
warms x 1
8 x 70
8 x 75
10 x 75

Slight Incline DB Fly
12 x 45
13 x 50
12 x 55

Uneven Push Ups
10 - 10 - 12

Close Grip Tricep Press Down
warms x 2
8 x 200
8 x 225
9 x 225

French Press
warms x 1
12 x 70
10 x 70
11 x 65

One Arm Rope Extensions
12 x 50
11 x 55

SS Cardio 20 Minutes

Routine A - Rotation 2 - Back & Calves

Wide Grip Pulldowns
warms x 3
8 x 150
8 x 155
7 x 165

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

One Arm Cable Rows
warms x 1
12 x 75
12 x 75
11 x 75

Seated Calf Raises
warms x 3
15 x 115
15 x 115
12 x 125

SS Cardio 20 Minutes

Routine A - Rotation 2 - Quads & Abs

Squats
warms x 2
5 x 215
5 x 225
5 x 235
5 x 255

Leg Press
warms x 2
10 x 540
9 x 630

Leg Extensions
warms x 1
10 x 190
10 x 210
8 x 210

DB Step Ups
3 x 12 x 35

Flags
12, 12, 10

SS Cardio 15 Minutes

Routine A - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 3
6 x 40
6 x 45
Drop Set
4 x 47.5 - 6 x 22.5

Incline DB Delt Press
warms x 1
8 x 65
8 x 70

Superset
Upright Rows
12 x 70
11 x 80
-----------------------
Front Raises Plate
12 x 25
12 x 25

Hammer Curls
warms x 2
8 x 50
8 x 55
8 x 55

Close Grip Curl
warms x 2
8 x 80
8 x 80

One Arm Cable Curl
warms x 1
8 x 40
10 x 30

SS Cardio 20 Minutes

Routine A - Rotation 1 - Hammies & Abs

Deads
warms x 4
6 x 275
5 x 315

Lying Leg Curls
warms x 2
8 x 145
8 x 150
8 x 155

Wide Leg Press
warms x 1
10 x 360
10 x 360

Stiff Leg Deads
warms x 1
10 185

Machine Crunches
10 x 20
10 x 20

SS Cardio 15 Minutes

Routine A - Rotation 1 - Chest & Tris

DB Press
warms x 3
6 x 90
6 x 90

Hammer Strength Incline Machine
warms x 1
8 x 140
8 x 180
8 x 190

Incline Fly
12 x 45
12 x 50
11 x 55

Close Grip Tri Press
warms x 2
8 x 190
8 x 225
8 x 225
8 x 225

Machine Seated Tri Extensions
warms x 1
11 x 100
10 x 100

One Arm Pressdowns
12 x 60
12 x 70

SS Cardio 20 Minutes

Routine A - Rotation 1 - Back & Calves

Still not into it.

Wide Pulldowns
warms x 3
8 x 170
6 x 160

Bent Bar Rows
warms x 2
8 x 160
8 x 160

One Arm Cable Row
warms x 1
8 x 40
11 x 60

Straight Arm Cable Pulldown
warms x 1
12 x 50
8 x 60

Seated Calf
12 x 8 plates (unnumbered)
12 x 8 plates

SS Cardio 20 Minutes