Routine A - Rotation 4 - Delts, Bis & Cardio

Side Lateral Raises
warms x 3, DS:7 x 45-7 x 35, DS:6 x 45-6 x 35-6 x 25

Machine Incline Shoulder Press
warms x 1, 8 x 120, 8 x 120, 8 x 130

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

Deloaded Bis-tendinitis was acting up a bit.
Hammer Curls
warms x 3, DS:6 x 50-6 x 30, DS:6 x 60-7 x 30

Close Grip Curls
warms x 2, 10 x 70, 10 x 70

Single Cable Curls
warms x 1, 12 x 40, 12 x 40

Sprints Elliptical 10 Minutes
SSC 20 Minutes