Routine A - Rotation 3 - Chest, Tris & Cardio

Bench - 5/3/1 - Rt3/Wk3
warms x 3, 5 x 175, 3 x 200, 1 x 225, 5 x 225, 20 x 155

Machine Incline Press
warms x 1, 8 x 235, 8 x 240, 8 x 245

Slight Incline DB Fly
12 x 50, 12 x 50, 11 x 55

Uneven Push Ups
10-10-16, 10-10-10

Close Grip Pressdowns
warms x 2, 8 x 250, 8 x 250, 8 x 255

French Press
warms x 1, 12 x 70, 12 x 70, 11 x 70

Single Rope Pressdowns
12 x 60, 11 x 60

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