Routine B - Rotation 3 - Bi, Tris & Cardio

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

Alternating DB Curls
8 x 55, 8 x 55, 7 x 60

Concentrated DB Curls
12 x 45, 12 x 40, 12 x 40

Weighted Tricep Dips
DS:16 x 50-15 x 30, DS:14 x 50-13 x 30, DS:11 x 50-9 x 30

Rope Pressdowns
12 x 145, 10 x 145, DS:10 x 145-10 x 110

Reverse Grip Pressdowns
12 x 140, 12 x 140

SSC 30 Minutes