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
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes