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
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes