Routine A - Rotation 3 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS: 6 x 40 - 6 x 25, DS: 6 x 40- 6 x 25

Incline DB Delt Press
warms x 1, 10 x 80, 10 x 80, 9 x 80

Superset
Upright Rows
12 x 80, 12 x 80, 12 x 80
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Front Plate Raise
12 x 35, 12 x 35, 12 x 35

Hammer Curls
warms x 2, DS:6 x 67.5 - 6 x 32.5, DS:6 x 67.5 - 6 x 32.5,

Close Grip Curl
warms x 2, 8 x 100, DS: 7 x 100 - 6 x 50

One Arm Cable Curl
warms x 1, 12 x 45, 11 x 45

SSC 30 Minutes

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