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
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes