Routine A - Rotation 3 - Delts, Biceps & Cardio

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

Leverage Incline Delt Press
warms x 1, 9 x 120, 8 x 120, 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, 6 x 65, 6 x 65, DS: 6 x 70-7 x 35

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

Single Cable Curl
warms x 1, 12 x 40, 11 x 40

Sprints Elliptical 12 Minutes
SSC 20 Minutes