Routine B - Rotation 3 - Chest, Tris & Cardio

Slight Incline DB Bench
warms x 3, 8 x 95, 9 x 95, 8 x 95

Bench - 5/3/1 - Rt 1/Wk 2
warms x 2, 5 x 165, 3 x 190, 1 x 210, 6 x 210

Weighted Chest Dips
15 x 30, 13 x 30, 12 x 30

Incline DB Press X Reps
17 x 65, 15 x 65

Weighted Tricep Dips
12 x 30, 10 x 30, 9 x 30

Rope Pressdowns
12 x 100, 10 x 105, 10 x 105

Rev Grip Pressdowns
13 x 120, 12 x 130

Sprints Elliptical 15 Minutes
SSC 30 Minutes

PM Cardio
Sprints Elliptical 15 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs
Body Weight: 169lbs