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
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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
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes