Routine B - Rotation 3 - Delts, Bis & Cardio

Seated DB Press
warms x 3, DS: 10 x 75 - 10 x 55, DS: 9 x 75 - 9 x 55

Barbell Shrugs
warms x 2, 10 x 315, 8 x 335, 8 x 335

Superset
Barbell Front Raises
12 x 65, 12 x 65, 12 x 65
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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 100 - 7 x 70, DS: 6 x 100 - 6 x 70

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

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

Sprints Elliptical 10 Minutes
SSC 30 Minutes
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PM Cardio
Sprints Elliptical 15 Minutes
SSC 20 Minutes