Routine A - Rotation 2 - Chest, Abs & Cardio

Bench
warms x 4, DS:6 x 205-7 x 165, DS:5 x 215- 7 x 170, DS:6 x 215- 7 X 175, 20 x 135

Incline DB Press
warms x 1, 10 x 70, 11 x 70, 9 x 75

Slight Incline Fly
12 x 45, 12 x 50, 10 x 55

Uneven Push Ups
10-10-20, 10-10-16, 10-10-10

SSC 30 Minutes

======================
PM Abs Cardio

Warms x 1

Dragon Flags
15, 13, 11

Cable Crunch w/Alt Sides
25 x 90, 23 x 90, 19 x 90

SSC 20 Minutes

Routine A - Rotation 2 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 275-5 x 235, DS:4 x 285-6 x 235, DS:3 x 290-5 x 235, 20 x 205

Leg Press
warms x 1, 10 x 700, DS:10 x 720-10 x 560

Leg Extensions
warms x 1, 12 x 180, 12 x 180, 10 x 180

DB Step Ups
12 x 35, 12 x 35, 12 x 35


Missed Abs, Ran long

SSC 20 Minutes

Routine A - Rotation 1 - Bis, Tris & Cardio

Hammer Curls
warms x 2, DS:6 x 65-7 x 35, DS:6 x 70-6 x 40

Close Grip Bar Curl
warms x 2, 8 x 90, 7 x 100

One Arm Cable Curls
12 x 30, 12 x 35, 12 x 40

Tricep Pressdown - short
warms x 2, DS:10 x 225-10 x 180, DS:8 x 245-8 x 200

French Press
warms x 2, 14 x 70, 12 x 80, 12 x 80

One Arm Rope Pressdowns
13 x 50, 12 x 70

SSC 30 Minutes
========================
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 1 - Delts, Hammies, Abs & Cardio

Side Laterals
warms x 3, DS:45 x 6- 6 x 35, DS:7 x 40-6 x 30

Incline Delt Press
warms x 1, 12 x 60, 12 x 65, 12 x 70

Upright Rows
warms x 1, 12 x 90, 12 x 90, 12 x 90

Front Raise w/Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, 15 x 100, 12 x 110, DS:8 x 110-8 x 80

Lying Leg Curl
warms x 2, 10 x 165, 8 x 170

Cable Crunches
20 x 150, 16 x 155, 15 x 155, 13 x 155

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

Routine A - Rotation 1 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 180-9 x 130, DS:6 x 190-6 x 140

Bent Over Barbell Rows
warms x 2, DS:8 x 225-8 x 155, DS:8 x 245-8 x 175, DS:6 x 265-8 x 180, 30 x 155

One Arm Seated Cable Row
12 x 100, 10 x 105, 10 x 105

Deads w/Chains
10 x 225, 10 x 225

Seated Calf Raises
warms x 2, 15 x 110, 14 x 120, 11 x 130

SSC 30 Minutes

Routine A - Rotation 1 - Chest & Cardio

Bench
warms x 3,
DS:6 x 185-8 x 135, DS:6 x 205-7 x 155, DS:6 x 215-6 x 165, DS:14 x 155 - 6 x 135

Incline DB Press
warms x 1, 12 x 50, 10 x 65, 9 x 70

Slight Incline Fly (testing the shoulder)
20 x 30, 16 x 40, 10 x 55

Uneven Push Ups
10-10-20, 10-10-16, 10-10-10

SSC 30 Minutes

Routine A - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 265-5 x 225, DS:5 x 270-6 x 230, DS:4 x 285-5 x 235, 20 x 205

Leg Press
warms x 1, 10 x 700, DS:10 x 700- 10 x 540

Leg Extensions
warms x 1, 12 x 195, 9 x 200, 9 x 195

DB Step Ups
12 x 30, 12 x 35, 12 x 35

Ab Coaster
warms x 1, 15 x 10, 15 x 10, 10 x 20

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

Routine C - Rotation 4 - Delts, Bis & Cardio

Machine Military Press
warms x 3, 6 x 255, 5 x 260, 5 x 260, 20 x 160

Single Side Lateral Raises w/Cable
warms x 1, 10 x 40, 10 x 40, 10 x 40

Superset
Bent Over Lateral Raises
12 x 35, 12 x 35, 12 x 40
--------------------------
DB Shrugs
12 x 105, 12 x 110, 10 x 115

Seated DB Curls
warms x 2, DS:6 x 40-6 x 30, DS:6 x 45-6 x 35

Cable Curls - Straight Bar Wide Grip
warms x 3, 10 x 105, DS:10 x 110-10 x 80

Single Preacher Curl
warms x 1, 10 x 35, 12 x 30

SSC 30 Minutes
=======================
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine C - Rotation 4 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt5/Deload
warms x 3, 5 x 230, 5 x 250, 5 x 270, 10 x 270

DB Leg Curl
warms x 2, 9 x 70, 8 x 70, 8 x 70

Reverse Bar Lunge
warms x 1, 4 x 155, 4 x 165, 4 x 175

Stiff Leg DB Deads
warms x 1, 10 x 125, 10 x 125

Machine Crunch
15 x 12, 15 x 13, 11 x 13, 11 x 13

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

Routine C - Rotation 4 - Chest, Tris & Cardio

Bench - 5/3/1 - Rt5/Deload
warms x 3, 5 x 150, 5 x 160, 7 x 170, 15 x 170, 16 x 155

Weighted Chest Dips
10 x 50, 8 x 50, 8 x 50, 8 x 50

Machine Incline Press
12 x 210, 12 x 215, 10 x 225

DB Bench for Reps
17 x 65, 15 x 65

Tri Pressdowns
warms x 2, 8 x 245, DS:7 x 250-7 x 170

Dbl D Kickbacks
12 x 40, 12 x 45, 10 x 50

Single Pressdowns
12 x 70, 10 x 75

Routine C - Rotation 4 - Back, Calves & Cardio

Weighted Pull Ups
12 x 10, 11 x 10, 7 x 15, 7 x 20, 5 x 25

T-Bar Rows
warms x 2, 8 x 190, 6 x 200, 6 x 200, 25 x 135

Seated Cable Rows - Wide Grip
warms x 1, 8 x 190, 7 x 195, 7 x 200, 25 x 130

High Cable Pulldowns
warms x 1, 15 x 130, DS:13 x 135 - 13 x 90

Standing Calf Raises
warms x 2, 15 x 300, 13 x 400, 11 x 450

SSC 30 Minutes

Routine C - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, 5 x 255, 4 x 275, 5 x 275, 3 x 285, 20 x 205

Leg Extensions
warms x 2, 12 x 200, DS:12 x 200 - 12 x 130

Walking DB Lunges
warms x 1, 8 x 55, 8 x 60, 7 x 60

Front Squats
12 x 135, 12 x 135, 10 x 140, 20 x 95

Flags
warms x 1, 15, 13, 10

SSC 20 Minutes

Routine C - Rotation 3 - Delts, Bis & Cardio

Machine Delt Press
warms x 3, 6 x 255, 5 x 260, 5 x 260, 20 x 160

Single Side Lateral Raises w/Cable
warms x 1, 10 x 40, 10 x 40, 10 x 40

Superset
Bent Over Lateral Raises
12 x 35, 12 x 35, 12 x 35
-----------------------------
DB Shrugs
12 x 105, 12 x 105, 12 x 105

Inc DB Curls
warms x 2, DS:6 x 40-6 x 30, DS:6 x 40 - 6 x 30

Straight Bar Cable Curls-wide grip
warms x 2, 10 x 100, DS:9 x 110-9 x 80

One Arm Preacher Curl
warms x 1, 11 x 35, 10 x 35

SSC 30 Minutes

Routine C - Rotation 3 - Hammies, Abs & Cardio

Deads - 5/3/1- Rt5/Wk3
warms x 4, 5 x 290, 3 x 330, 1 x 365, 5 x 365, 20 x 225

DB Leg Curls
warms x 2, 9 x 70, 8 x 70, 8 x 70

Reverse Lunge
warms x 1, 4 x 155, 4 x 155, Xtra: 4 x 165

Stiff DB Deads
warms x 1, 10 x 120, 10 x 125

Cable Crunches
20 x 150, 15 x 160, 14 x 160, 13 x 160

SSC 20 Minutes

Routine C - Rotation 3 - Chest, Tris & Cardio

Bench -5/3/1 - Rt5/wk3
warms x 3, 5 x 185, 3 x 210, 1 x 230, 2 x 230, 20 x 155

Weighted Chest Dips
10 x 50, 9 x 50, 8 x 50, 8 x 50

Machine Incline Press
12 x 185, 12 x 210, 10 x 220

DB Press for Reps
16 x 65, 11 x 65

Tri Pressdowns
warms x 2, 8 x 245, DS:8 x 245 - 10 x 150

Dbl DB Kickbacks
12 x 40, 12 x 45, 12 x 45

Single Arm Pressdowns
12 x 80, 11 x 85

Sprints Elliptical 10 Minutes
SSC 25 Minutes

Routine C - Rotation 2 - Back, Calves & Cardio

I'm bored with the workout so I mixed it up a bit.

Freemotion Pulldowns
12 x 120, 12 x 120, 12 x 120, 10 x 120

Single DB Rows
warms x 2, 8 x 80, 8 x 95, 7 x 105

Seated Cable Rows
warms x 1, 8 x 170, 8 x 160, 8 x 160, 30 x 100

High Cable Pulldowns
warms x 1, 15 x 130, 15 x 135

Skipped Calves

SSC 35 Minutes

Routine C - Rotation 2 - Delts, Bis, & Cardio

Machine Military Press
warms x 3, 6 x 255, 6 x 255, 4 x 260, 20 x 155

Single Side Cable Raises
warms x 1, 10 x 35, 10 x 40, 10 x 40

Supersets
Bent Over Lateral Raises
12 x 30, 12 x 35, 11 x 40
--------------------------
DB Shrugs
12 x 105, 12 x 105, 11 x 110


Incline DB Curls
warms x 2, DS:6 x 40-6 x 25, DS:6 x 40-6 x 30

Cable Curl- Straight Bar Wide Grip
warms x 2, 10 x 100, DS:9 x 110-9 x 80

One Arm Preacher Curls
warms x 1, 12 x 30, 11 x 35

SSC 20 Minutes
-------------------------
PM Cardio
Sprinte Elliptical 10 Minutes
SSC 30 Minutes

Routine C - Rotation 2 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt5/Wk2
warms x 4, 3 x 270, 3 x 310, 3 x 345, 5 x 345, 11 x 265

DB Leg Curls
warms x 2, 8 x 70, 8 x 70, 8 x 70

DB Reverse Lunge
warms x 1, 4 x 60, 4 x 60

Stiff DB Deads
warms x 1, 10 x 120, 10 x 120

Machine Crunches
20 x 10, 15 x 12, 15 x 12, 14 x 13

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

Routine C - Rotation 2 - Chest, Tris & Cardio

Bench - 5/3/1 - RT5/Wk2
warms x 3, 3 x 170, 3 x 195, 3 x 220, 4 x 220, 20 x 155

Weighted Chest Dips
10 x 50, 9 x 50, 8 x 50, 8 x 50

Incline Machine Press
12 x 195, 12 x 200, 11 x 210

DB Press for Reps
15 c 60, 12 x 60

Tri Pressdowns
warms x 2, 10 x 240, 8 x 245

Dbl DB Kickbacks
12 x 40, 12 x 45, 11 x 45

Single Pressdowns
12 x 80, 12 x 80, 20 x 50

SSC 20 Minutes

Routine C - Rotation 2 - Back, Calves & Cardio

Weighted Pullups
12 x 10, 11 x 10, 9 x 15, 7 x 20, 6 x 25

T-Bar Rows
warms x 2, 8 x 180, 8 x 190, 6 x 200, 25 x 115

Seated Cable Rows - Wide Grip
warms x 1, 7 x 195, 8 x 180, 8 x 185, 25 x 130

Straight Arm Pulldowns
warms x 1, 15 x 130, DS:12 x 135-12 x 90

Standing Calf Raises
warms x 3, 14 x 475, 12 x 475, 10 x x 500

SSC 20 Minutes

Routine C - Rotation 1 - Delts, Bis & Cardio

Machine Military Press
warms x 3, 6 x 250, 26 x 255, 5 x 260, 20 x 155

Single Side Lateral Raise w/Cable
warms x 1, 10 x 30, 10 x 35, 10 x 40

Superset
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 35
--------------------------
DB Shrugs
12 x 100, 12 x 105, 12 x 105

Incline DB Curls - Drop Sets
warms x 2, DS:6 x 35 - 7 x 20, DS:6 x 40 - 10 x 20

Cable Curls - Shoulder Width/Straight Bar
warms x 2, 6 x 130, 7 x 120, 10 x 100

One Arm Preacher Curls
warms x 1, 12 x 30, 12 x 30

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