Routine A - Rotation 4 - Chest, Tris, Cardio

Chest - 5/3/1 - Rt3/Wk4
warms x 3, 5 x 145, 5 x 155, 5 x 165, 20 x 165, 17 x 115

Machine Incline Press
warms x 1, 8 x 240, 8 x 245, 8 x 255

Slight Incline Fly
12 x 55, 11 x 55, 10 x 55

Uneven Push Ups
10-10-11, 10-10-10

Close Grip Pressdown
warms x 2, 8 x 250, 8 x 255, 7 x 260

French Press
warms x 1, 12 x70, 12 x 70, 11 x 70

Single Rope Pressdown
12 x 60, 11 x 55

Sprints Elliptical 10 Minutes
SSC 20 Minutes