Routine B - Rotation 2 - Delts, Hammies & Cardio

Seated DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-8 x 50- 8 x 35

Bar Shrugs
warms x 2, DS:8 x 355-8 x 315, DS:8 x 365-8 x 325-8 x 225

Superset
Front Raise -Bar
12 x 55, 12 x 55, 11 x 60
------------------------------
Rear Delt Raises
12 x 35, 12 x 35, 11 x 40

Glute/Ham Raises
11, 10, 9, 8

DB Leg Curl
warms x 1, DS:10 x 70-12 x 35, DS:7 x 70-7 x 35

SSC 20 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio

Lat Pulldowns - Wide Grip
warms x 3, 6 x 185, 6 x 185, 6 x 190

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 85, DS:8 x 105-8 x 85

Close Grip Seated Cable Rows
12 x 150, 12 x 160, 11 x 165

Bent Over Bar Rows for Reps
15 x 185, 14 x 185, 12 x 185

Donkey Calf Raises
warms x 3, 13 x Rack + 150, 13 x Rack + 150, 12 x Rack + 150

SSC 30 Minutes

Routine B - Rotation 2 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 8 x 90
(2 attempts w/100's, couldn't get them off the bottom--moving on!)

Bench
warms x 2, DS: 8 x 185-8 x 135, DS:7 x 105-7 x 165

Weighted Chest Dips
14 x 30, 12 x 30, 11 x 30

Incline DB Press x Reps
16 x 65, 14 x 65, 11 x 65

Posing 15 Minutes
SSC 30 Minutes

Routine B - Rotatio 2 - Quads, Abs & Cardio

Impeccable form and maximum range of motion throughout- slow and controlled.
These bitches WILL grow one way or another!

Hack Squats
warms x 4, 8 x 200, 6 x 210, 6 x 210

Squats
warms x 2, 6 x 235, 6 x 235, 6 x 240

Leg Extensions
12 x 150, 12 x 155, 12 x 160

Roman Chair Squats
12 x 45, 12 x 45, 12 x 45

Hanging Flag w/Reverse Crunch
warms x 1, 15, 13, 11

SSC 20 Minutes
15 Minutes Posing
------------------------

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 1 - Arms & Cardio

Barbell Curl
warms x 3, DS:6 x 100-6 x 60, DS:5 x 110-6 x 70

Alternating DB Curls
8 x 45, 8 x 50, 8 x 50

Concentrated DB Curls
12 x 40, 12 x 40, 10 x 45

Weighted Tricep Dips
DS:12 x 50-11 x 30, DS:11 x 50- 10x 30, DS:9 x 50- 7 x 30

Rope Pressdowns
12 x 120, 12 x 130, 12 x 140

Reverse Grip Pressdowns
12 x 130, 12 x 135

SSC 30 Minutes
Posing 15 Minutes
----------------------------
PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

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

DB Seated Press
warms x 3, DS:8 x 70 - 8 x 50, DS: 8 x 70 - 8 x 50

Bar Shrugs
warms x 2, DSL 8 x 315 - 8 x 295, DS:8 x 355 = 8 x 315

Superset
---------------
Front Raise - Bar
12 x 50, 12 x 50, 12 x 50
=============================
Rear Lateral Raises
12 x 35, 12 x 35, 12 x 35

Glute/Ham Raises
11, 10, 9, 7

DB Leg Curls
warms x 1, DS:10 x 65 - 10 x 35, DS:9 x 70 - 9 x 35

Cable Crunches w/ Alt Sides
warms x 1, 25 x 100, 15 x 120, 13 x 120, 11 x 120

SSC 20 Minutes
Posing 15 Minutes

Routine B - Rotation 1 - Back, Calves & Cardio

Lat Pulldowns- Wide Grip
warms x 3, 6 x 180, 6 x 185, 5 x 190

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 85

Close Grip Seated Row
warms x 1, 12 x 150, 10 x 160

Bent Over Barbell Rows
16 x 135, 15 x 185, 13 x 185

Donkey Calf Raises
warms x 3, 15 x Rack + 140, 13 x Rack + 150, 12 x Rack + 150

SSC 30 Minutes
Posing 20 Minutes

Routine B - Rotation 1 - Chest, Abs & Cardio

Slight Incline DB Press
warms x 3, 8 x 85, 8 x 90, 8 x 90

Bench Press
warms x 2, 8 x 180, 7 x 175, 6 x 185

Weighted Chest Dips
13 x 30, 11 x 30, 11 x 30

Incline DB Press x Reps
20 x 50, 13 x 65, 11 x 75

SSC 30 Minutes
==========================
PM

Abs

Cable Crunches
warms x 1, 20 x 150, 14 x 160, 15 x 160

Hi Cable Side Crunches
warms x 1, 14 x 70, 12 x 80

Sprints Elliptical 7 Minutes
SSC 20 Minutes

Routibe B - Rotation 1 - Quads, Abs & Cardio

Resetting myself
Hack Squats
warms x 4, 8 x 160, 8 x 180, 7 x 200

Squats
warms x 2, 6 x 225, 6 x 225, 6 x 225

Leg Extensions
12 x 150, 12 x 150, 12 x 150

Roman Chair Squats
12 x 35, 12 x 35, 12 x 35

Ab Coaster
warms x 1, 15, 13, 13

SSC 20 Minutes

Routine A - Rotation 4 - Biceps, Triceps & Cardio

Hammer Curls
warms x 2, DS:6 x 70-7 x 40, DS:6 x 75-7 x 45

Close Grip Curl
warms x 2, 8 x 100, DS:8 x 100-8 x 70

One Arm Cable Curl
12 x 55, 11 x 60, 10 x 60

Close Grip Tri Pressdown (short)
warms x 2, DS:8 x 265-8 x 225, DS:8 x 270-8 x 230-10 x 200

French Press
warms x 1, 12 x 90, 10 x 90, 7 x 90

One Arm Rope Pressdowns
12 x 65, 11 x 70

SSC 30 Minutes

Routine A - Rotation 4 - Belts, Hammies & Abs

Side Lateral Raises
warms x 3, DS:6 x 45-6 x 35, DS:6 x 45-6 x 35

Incline DB Delt Press
warms x 1, 10 x 75, 11 x 75, DS:8 x 80-8 x 50

Upright Rows
warms x 1, 12 x 90, 12 x 90, 11 x 100

Front Raises with Plate
15 x 45, DS:13 x 45-13 x 25

Stiff DB Deads
warms x 2, 13 x 110, 13 x 110, DS:11 x 115-11 x 80

Lying Leg Curls
warms x 2, 10 x 170, 8 x 170

SSC 20 Minutes

Routine A - Rotation 4 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 190-8 x 140, DS:7 x 195-7 x 145

Bent Over Bar Rows
warms x 2, DS:8 x 235-8 x 185, DS:8 x 245-8 x 190, DS:7 x 250-7 x 195, 25 x 165

One Arm Cable Rows
12 x 105, 12 x 105, 12 x 105

Deadlifts
11 x 300, 8 x 300

Seated Calf Raises
warms x 2, 15 x 130, 12 x 130, 13 x 130

SSC 30 Minutes

Routine A - Rotation 4 - Chest & Abs

Bench
warms x 3
DS:6 x 215-6 x 180, DS:5 x 220-6 x 185, DS: 4 x 225-5 x 190, 20 x 135

Incline DB Press
warms x 1, 10 x 80, 10 x 80, DS:7 x 80-7 x 55

Slight Incline DB Fly
12 x 50, 9 x 55, 9 x 55

Uneven Push Ups
10-10-14, 10-10-10, 10-10-10

SSC 30 Minutes

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 275-5 x 245, DS:4 x 275-4 x 245, DS:3 x 275-4 x 245, 15 x 205

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

Leg Extensions
warms x 1, 12 x 180, 11 x 180, 10 x 180

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

SSC 20 Minutes
========================================
PM

warms x 1

Hanging Flags
15, 15, 14

Ab Coaster
12 x 20, 12 x 20, 10 x 20

SSC 20 Minutes

Routine A - Rotation 3 -Abs & Cardio

Cable Crunches
warms x 1, 20 x 120, 16 x 150, 15 x 155

Ab Wheel
20, 15

High Cable Side Crunches
20 x 70, 15 x 80

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Biceps, Tris & Cardio

Hammer Curls
warms x 2, DS:6 x 70-8 x 40, DS:7 x 70-7 x 45

Close Grip Bar Curls
warms x 2, 8 x 100, DS:8 x 100-9 x 60

One Arm Cable Curls
12 x 50, 12 x 50, 10 x 60

Close Grip Tri Pressdowns (short)
warms x 2, DS:8 x 260-8 x 220, DS:8 x 265 - 8 x 225 - 8 x 200

Lying Bar Extensions
warms x 1, 12 x 90, 11 x 90, DS:8 x 100-8 x 60

One Arm Rope Pressdowns
12 x 70, 9 x 75

Rope Pushdowns
12 x 100

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

Routine A - Rotation 3 - Delts, Hammies, Abs & Cardio

Side Lateral Raises
warms x 3, DS:6 x 34-6 x 35, DS:6 x 45-6 x 35

Incline Delt Press
warms x 1, 11 x 75, 10 x 75, DS:8 x 80-8 x 50

Upright Rows
warms x 1, 12 x 90, 12 x 90, 11 x 100

Front Raises with Plate
14 x 45, 13 x 45

Stiff DB Deads
warms x 2, 15 x 105, 13 x 110, DS:11 x 110-11 x 80

Lying Leg Curls
warms x 2, 10 x 170, DS:8 x 170-8 x 140

SSC 20 Minutes

========================================

PM

Sit Ups
20, 16, 14

Cable Crunches w/Alt Side
20 x 110, 15 x 120

Standing Side Cable Crunches
20 x 60, 15 x 70

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Rountine A - Rotation 3 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 2, DS:9 x 190-8 x 140, DS: 6 x 196-6 x 145

Bent Over Bar Rows
warms x 2, DS:8 x 235-8 x 185, DS:8 x 245-8 x 190, DS:6 x 250-8 x 195, 25 x 165

One Arm Seated Cable Rows
12 x 105, 12 x 105, 11 x 105

Deads w/Chains
(Lost one chain during second set. Had to stop remove chains for 4 more reps)
10 x 295, 6/4 x 300 (chain fell off), 14 x 225 (no chains)

Seated Calf Raises
warms x 2, 15 x 130, 14 x 130, 13 x 130

Sprints Elliptical 7 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench Press
warms x 3, DS:6 x 210-6 x 170, DS:5 x 215-6 x 175, DS: 4 x 220-6 x 180, 20 x 135

Incline DB Press
warms x 1, 10 x 75, 10 x 80, 8 x 85

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

Uneven Push Ups
10-10-13, 10-10-9, 10-10-10

SSC 30 Minutes
============================
PM Cardio

Sprints Elliptical 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 285-5 x 240, DS:4 x 285-5 x 240, DS:3 x 290-5 x 245, DS:14 x 205-10 x 135

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

Leg Extensions
warms x 1, 12 x 180, 11 x 180, 10 x 180

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

SSC 20 Minutes
===============================
PM
Hanging Flags
15, 14, 14

Handing Leg Raises w/Back Support
12, 11, 10

Cable Crunches
16 x 160, 15 x 160, 50 x 120

SSC 20 Minutes

Routine A - Rotation 2 - Biceps, Triceps & Cardio

Hammer Curls
warms x 2, DS:6 x 70-6 x 40, DS:6 x 70-6 x 40-7 x 30

Close Grip Bar Curls
warms x 2, 8 x 100, DS:7 x 100-7 x 60

One Arm Cable Curls
12 x 40, 12 x 45, 12 x 50

Close Grip Pressdown - Short
warms x 2, DS:8 x 245-8 x 200, DS:8 x 255-8 x 210-7 x 180

French Press
warms x 1, 12 x 80, 12 x 80, 10 x 90

One Arm Rope Pressdowns
12 x 70, 12 x 75

Rope Pressdowns 15 x 70

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

Routine A - Rotation 2 -Delts, Hammies, Abs & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30, DS:6 x 45-6 x 35-10 x 25

Incline Delt Press
warms x 1, 12 x 65, 10 x 75, 10 x 75

Upright Rows
warms x 1, 12 x 90, 12 x 90, 10 x 100

Front Raises w/Plate
12 x 45, 13 x 45

Stiff DB Deads
warms x 2, 15 x 105, 12 x 110, DS:10 x 115-10 x 85

Lying Leg Curls
warms x 2, 9 x 170, DS:8 x 170-8 x 140

SSC 20 Minutes
=========================
PM Session

Cable Crunches
22 x 150, 17 x 160, 12 x 165, 11 x 165

Machine Crunches
15 x 130, 10 x 150, 9 x 150

Ab Wheel
16, 15

SSC 20 Minutes

Routine A - Rotation 2 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 185-8 x 140, DS:8 x 190-8 x 140

Bentover Bar Rows
warms x 2, DS:8 x 225-8 x 155, DS:7 x 245-8 x 175, DS:6 x 250-8 x 180, 30 x 155

One Arm Seated Cable Row
12 x 100, 12 x 105, 11 x 105

Deads w/Chains
10 x 275, 10 x 295

Seated Calf Raises
warms x 2, 16 x 120, 12 x 130, 10 x 130

SSC 20 Minutes