Routine B - Rotation 4 - Delts, Bis & Cardio

Machine Delt Press
warms x 3, 7 x 245, 6 x 250, 5 x 255, 25 x 140

Barbell Shrugs
warms x 2, 8 x 345, 8 x 355, 8 x 360, 25 x 225

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

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Barbell Curls (drop sets)
warms x 3, DS:6 x 100 - 6 x 80, DS:6 x 100 - 6 x 80

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

Concentrated Curls
warms x 1, 9 x 45, 10 x 40, 20 x 25

Sprints Elliptical 10 Minutes
SSC 20 Minutes