Routine A - Rotation 4 - Biceps, Triceps & Cardio

Hammer Curls
warms x 2, DS:6 x 70-7 x 40, DS:6 x 75-7 x 45

Close Grip Curl
warms x 2, 8 x 100, DS:8 x 100-8 x 70

One Arm Cable Curl
12 x 55, 11 x 60, 10 x 60

Close Grip Tri Pressdown (short)
warms x 2, DS:8 x 265-8 x 225, DS:8 x 270-8 x 230-10 x 200

French Press
warms x 1, 12 x 90, 10 x 90, 7 x 90

One Arm Rope Pressdowns
12 x 65, 11 x 70

SSC 30 Minutes