Routine B - Rotation 1 - Delts, Biceps & Cardio

DB Seated Press
warms x 3, DS: 6 x 70 - 10 x 35, DS: 7 x 75 - 7 x 55

Barbell Shrugs
warms x 2, DS: 8 x 335 - 8 x 275, DS: 8 x 345 - 8 x 295

Superset
Barbell Front Raises
12 x 60, 12 x 60, 12 x 60
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Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30

Barbell Curls
warms x 3, DS: 6 x 95 - 6 x 70, DS: 6 x 100 - 6 x 70

Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45

Concentrated Curls
warms x 1, 12 x 35, 12 x 35

SSC 30 Minutes

Macros: 215g Protein, 45g Fat, 80g Crabs