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

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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