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
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes