Routine A - Rotation 4 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS: 6 x 40-6 x 25, DS: 6 x 40-7 x 25

Incline DB Delt Press
warms x 1, 10 x 80, DS:10 x 80- 10 x 50

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

Hammer Curls
warms x 2, 7 x 62.5, 7 x 62.5, 8 x 62.5

Close Grip Curl
warms x 2, 8 x 90, 8 x 90

One Arm Cable Curl
warms x 1, 12 x 45, 11 x45

Sprints Elip 10 Minutes
SSC 30 Minutes

Macros: 215g protein, 45g fat, 80g carbs

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