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
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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