Routine A - Rotation 1 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS: 6 x 40 - 6 x 25, DS: 6 x 45- 6 x 30

Machine Incline Shoulder Press
warms x 1, 12 x 70, 12 x 90, 10 x 110

Superset
Upright Rows
12 x 80, 12 x 80, 12 x 90
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Front Raise with Plate
12 x 35, 12 x 35, 12 x 45

Hammer Curls
warms x 2, 6 x 62.5, 7 x 62.5, 7 x 62.5

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

One Arm Cable Curls
warms x 1, 12 x 45, 11 x 40

Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes