Routine B - Rotation 3 - Delts, Bis & Cardio

Machine Delt Press
warms x 3, 8 x 230, 6 x 245, 6 x 255

Barbell Shrugs
warms x 2, 8 x 235, 8 x 245, 7 x 255, 30 x 135

Superset
Bar Front Raises
12 x 60, 12 x 60, 12 x 60
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Bent Over Lateral Raise
12 x 30, 12 x 30, 12 x 30

Barbell Curls
warms x 3, DS:6 x 100 - 6 x 70, DS:6 x 100 - 6 x 80

Alt DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45

Single Con. DB Curls
warms x 1, 12 x 40, 8 x 45

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