Rountine A - Rotation 1 - Delts & Bis

Side Lateral Raises
warms, DS: 6 x 45 - 6 x 25, DS: 6 x 45 - 6 x 25

Incline DB Delt Press
warm, 10 x 75, 8 x 80, 8 x 80

Superset
Upright Rows
12 x 70, 12 x 70, 12 x 80
--------------------------
Front Plate Raises
12 x 25, 12 x 25, 12 x 35


Hammer Curls
warms, DS: 6 x 65 - 6 x 35, DS: 6 x 65 - 6 x35

Close Grip Curls
warm, 8 x 90, 7 x 100

Single Cable Curl
warm, 12 x 40, 10 x 45

SSC 25 Minutes

Routine A - Rotation 1 - Hammies & Abs

Deads
warms, 7 x 315, 6 x 330, 3 x 345

Lying Leg Curl
warms, 8 x 170, 7 x 165, 8 x 160

Wide Leg Press
warm, 11 x 540, 10 x 600

Stiff Deads
12 x 205, 10 x 225, 9 x 235

Ab Wheel
15, 15, 12, 10

SSC 25 Minutes

Routine A - Rotation 1 - Chest & Tris

Bench
warms, 8 x 185, 6 x 205, 5 x 215, 5 x 220

Incline DB Press
warm, 8 x 75, 9 x 75, 9 x 75

Slight Incline Fly
12 x 50, 12 x 50, 10 x 55

Uneven Push Ups
10-10-20, 10 -10-12

Close Grip Pressdown
warms, 8 x 190, 8 x 210, 8 x 225

French Press
warm, 12 x 70, 9 x 70, 12 x 60

One Arm Rope Pressdown
12 x 40, 12 x 45

SSC 25 Minutes

Routine A - Rotation 1 - Back & Calves

Wide Grip Lat Pulldowns
warms, 8 x 170, 8 x 180, 7 x 190

Bent Over Bar Rows
warms, 8 x 225, 7 x 235, DS: 6 x 240 - 9 x 135

One Arm Seated Cable Row
warm, 12 x 75, 12 x 85, 10 x 90

DB Pullovers
warm, 13 x 75, 10 x 75

Seated Calf Raises
warms, 15 x 110, 13 x 120, 10 x 125

SSC 25 Minutes

Routine A - Rotation 1 - Quads & Lower Abs

Squats
warms, 5 x 225, 5 x 235, 5 x 245, 5 x 255

Leg Press
warms, 12 x 450, 11 x 540

Leg Extensions
warm, 12 x 200, 11 x 205, 10 x 210

DB Step Ups
12 x 35, 12 x 35, 12 x 35

Ab Coaster
warm, 15 x 20, 12 x 20, 10 x 20

SSC 25 Minutes

Routine B - Rotation 3 - Delts & Tris

Side Lateral Raises
warms, 8 x 40, 8 x 40, DS 6 x 45 - 7 x 30

Bar Shrugs
warms , 10 x 335, 9 x 340, 8 x 345

DB Incline Shoulder Press
warm, 11 x 75, 10 x 80, 11 x 70

Weighted Dips
20 x 30, 15 x 35, 12 x 40, 9 x 45

Rope Pressdowns
warm, 12 x 110, 12 x 115, 12 x 120

SSC 25 Minutes

Routine B - Rotation 3 - Back & Hammies

Rev Grip Pulldowns
warms, 8 x 180, 8 x 185, 6 x 190

T-Bar Rows
warms , 10 x 135, 8 x 155, 9 x 160, 6 x 170

DB Deads
warm, 12 x 115, 10 x 120, 7 x 125

Close Grip Low Pulley Row
12 x 235, 12 x 245, 10 x 255

Glute/Ham Raises
10, 9, 7, 6

SSC 25 Minutes

Routine B - Rotation 2 - Chest & Bis

Hammer Strength Slight INc. Bench
warms, 10 x 270, 8 x 280, 6 x 290, 5 x 290

Inc DB Incline
warms, 10 x 75, 8 x 75

Flat Fly
warm, 12 x 50, 12 x 50, 9 x 55

Inc DB Curls
warms, 6 x 40, 6 x 40, 5 x 40

Cable Curls (Straight Bar, shoulder width grip)
warms, 10 x 110, 10 x 110, 9 x 110

SSC 20 Minutes

Routine B - Rotation 3 - Quads & Calves

Hack Squats
warm, 9 x 140, 9 x 150, 8 x 160, 8 x 170

Squats
warm, 6 x 255, 4 x 255, 8 x 185

Roman Chair Squats
20 x 25, 18 x 25, 16 x 25, 16 x 25

Bar Lunges
10 x 65, 10 x 70, 8 x 75

Single Calf DB Raises
20 x 35, 18 x 35, 16 x 35

SSC 25 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms

Sit Ups
21, 17

Flag w/rev crunch
16, 14

High Cable Flex
warm, 17 x 70, 16 x 75

Cable Crunch,
warm, 31 x 120, 25 x 130

Vac
1 x 65, 1 x 75, 1 x 90

Sprints 10 Minute
SSC 20 Minutes

Routine B - Rotation 2 - Delts & Tris

Side Lateral Raises
warms, 8 x 40, 8 x 40, DS: 6 x 45 - 8 x 25

Barbell Shrugs
warms, 10 x 325, 10 x 335, 9 x 345

High Incline DB Press
warm, 12 x 70, 11 x 75, 11 x 80

Weighted Dips
18 x 30, 14 x 35, 11 x 40, 10 x 45

Rope Pressdowns
warm, 12 x 105, 12 x 110, 12 x 115

SSC 20 Minutes

Routine B - Rotation 2 - Back & Hams

Rev Grip Pulldowns
warms, 8 x 175, 8 x 180, 7 x 185

T-Bat Rows
warms , 6 x 165, 8 x 135, 8 x 145, 8 x 155

DB Deads
warms, 12 x 100s, 10 c 115s, 11 x 120s

Close Grip Low Pulley Row
12 x 235, 12 x 240, 11 x 245

Glute/Ham Raises
9, 8, 6, 6

SSC 25 Minutes

Routine B - Rotation 2 - Chest & Bis

Hammer Strength Slight Incline Bench
warms, 8 x 250, 8 x 270, 7 x 290, 5 x 300

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

Flat Fly
warm, 12 x 50, 12 x 50, 10 x 55

Inc. DB Curls
warms , 6 x 40, 6 x 40, 4 x 42,5

Cable curl
warm, 10 x 140, 10 x 130 DS 10 x 130 - 10 x 70

SSC 20 Minutes

Routine B - Rotation 2 - Quads & Calves

Hack Squats
warms, 10 x 90, 8 x 120, 8 x 140, 7 x 160

Squat
warm, 10 x 185, 8 x 205

Roman Chair Squat
20 x 25, 17 x 25, 17 x 25, 16 x 25

Bar Lunge
3 x 10 x 65

Single Calf DB Raise
20 x 30, 18 x 30, 17 x 30

SSC 25 Minutes

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms, 8 x 40, 8 x 40, 6 x 45

Bar Shrugs
warms, 10 x 315, 10 x 335, 6 x 365

Machine Slight Incline Press
warms, 10 x 90, 6 x 140, 9 x 110

Dips
23, 15 x 30, 12 x 35, 10 x 40

Rope Pressdowns
warms, 12 x 90, 12 x 100, 12 x 105

SSC 20 Minutes

Routine B - Rotation 1 - Abs & Cardio

Drag Flags
15, 13

Ab Wheel
18, 18

High Flex
warms, 2 x 16 x 70

Cable Crunch Alt Side
warms, 23 x 90, 21 x 90

Vacs
1 x 60 sec, 1 x 65 sec, 1 x 75 sec

Sprints Elip 15 Minutes
SSC 20 Minutes

Routine B - Rotation 1 - Back & Hammies

Rev Grip Pulldown
warms , 8 x 170, 8 x 175, 6 x 185

T-Bar Rows
warms, 8 x 125, 8 x 135, 7 x 160, 6 x 170

DB Deads
warms, 10 x 90, 10 x 100, 10 x 110

Low Close Grip Pulley Rows
12 x 225, 12 x 235, 11 x 245

Glute/Ham Raises Unassisted
7, 6, 6, 7

SSC 25 Minutes

Routine B - Rotation 1 - Chest & Bis

Hammer Strength Slight Incline Bench
warms, 8 x 180, 8 x 230, 8 x 270, 6 x 300

Inc DB Press
warms, 8 x 80, 10 x 70

Flys
warms, 12 x 45, 12 x 50, 12 x 55

Inc DB Curl
warms , 6 x 40, 5 x 42.5, 4 x 42.5

Cable Curl
warm, 10 x 140 x 10 x 140, 9 x 145

SSC 20 Minutes

Rou

No mood
Hack Squats
warms, 10 x 90, 10 x 140

Leg Press
warms, 10 x 360, 10 x 450, 10 x 450

Leg Ext
warm, 10 x 170, 10 x 190, 10 x 210

SSC 25 Min

Routine A - Rotation 4 - Delts & Tris

Machine Military Press (Nitro)
warms, 8 x 220, 8 x 225, 7 x 230, 7 x 230

Seated Side Raises
warms , 3 x 10 x 30

Bar Front Raises
warms , 3 x 10 x 60

Tri Pressdown
warms , 10 x 235, 10 x 245, 10 x 250

Seated DB Ext
warms , 12 x 80, 12 x 85, 9 x 90

SSC 15 Minutes

Mon
Leg Ext: warms, 10 x190, 10 x 200, 8 x 210
Leg Press: warms, 10 x 360, 8 x 360, 2 x 9 x 360
SSC 30 Minutes

Tues
Machine Incline Press: warms , 10 x 150, 10 x 225, 10 x 250, 7 x 280
Machine Bench: warms , 10 x 210, 7 x 230
Cable Crossovers: 15x50, 15 x 60, 11 x 70, 9 x 70
Barbell Curls: warms, 2 x 7 x 100, 6 x 100
Rope Curl; 3 x 10 x 160
SSC 30 Minutes

Wed
Hang Leg: 10, 8
Cable Crunch: 30 x 120, 25 x 120
Machine Crunches: 30 x 6, 27 x 6
Sprints 10 Minutes
SSC 30 Minutes

Thur
Pulldowns: warms , 8 x 175, 8 x 180, 6 x 185
Deads: 8 x 255, 8 x 315, 7 x 325, 3 x 345
DB Bench Rows: warms , 10 x 80, 9 x 90, 8 x 95
Straight Arm Pulldowns: 12 x65, 12 x 70, 9 x 75
Leg Curls: warms , 10 x 150, 10 x 160, 8 x 165
SSC 30 Minutes

Routine A - Rotation 3 - Delts & Tris

Seated Military Machine (Nitro)
warms x 2
8 x 215
8 x 215
7 x 225
6 x 225

Seated Side Laterals
warms x 1
10 x 30
9 x 32.5
7 x 32.5

Barbell Front Raises
warms x 1
10 x 70
9 x 70
8 x 70

Tri Pressdowns
warms x 2
10 x 225
10 x 235
8 x 240

DB EExtensions
warms x 1
12 x 80
11 x 85
Drop Set
8 x 90 - 10 x 45

Steady State Cardio 20 Minutes

Routine A - Rotation 3 - Back & Hammies

Wide Pulldowns
warms x 2
8 x 175
8 x 180
6 x 185

Deads
warms x 2
8 x 255
8 x 315
7 x 325
4 x 345

DB Rows
warms x 1
10 x 80
9 x 90
8 x 95

Straight Arm Pulldown
12 x 65
12 x 70
9 x 75

Lying Leg Curl
warms x 2
10 x 150
10 x 160
8 x 165

Steady State Cardio 30 Minutes