Routine A - Rotation 2 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS:6 x 45 - 6 x 30, DS:7 x 45 - 7 x 30

Machine Incline Shoulder Press
warms x 1, 12 x 110, 6 x 130, 8 x 120

Superset
Upright Rows
12 x 90, 12 x 90, 12 x 90
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Front Plate Raises
12 x 45, 12 x 45, 12 x 45

Hammer Curls
warms x 2, 7 x 62.5, 7 x 65, DS:6 x 70-6 x 45

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

One Arm Cable Curls
warms x 1, 12 x 40, 10 x 40

Sprints Elliptical 7 Minutes
SSC 15 Minutes
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes