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
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PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes