Routine B - Rotation 2 - Guns, Abs & Cardio

Barbell Curls
warms x 3, DS:6 x 100-6 x 60, DS:6 x 100-6 x 70

Alternating DB Curls
8 x 50, 8 x 55, 8 x 55

Concentrated DB Curls
12 x 45, 12 x 45, 11 x 45

Weighted Tricep Dips
DS:15 x 50-15 x 30, DS:13 x 50-9 x 30,DS:11 x 50-9 x 30

Rope Pressdowns
12 x 140, 10 x 145, 10 x 145

Reverse Grip Pressdowns
12 x 140, 12 x 145

SSC 30 Minutes
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PM

Ab Wheel
20, 18, 15

Sprints Elliptical 10 Minutes
SSC 20 Minutes