Routine B - Rotation 4 - Bis, Tris and Cardio

Barbell Curls
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70-6 x 50

Alternating DB Curls
8 x 55, 8 x 55, 10 x 35 (strict negatives)

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

Weighted Tri Dips
DS:20 x 50-17 x 30, DS: 14 x 50-8 x 30, DS: 8 x 50-10 x 30

Rope Pressdowns
12 x 140, 10 x 140, 10 x 130

Reverse Grip Pressdowns
12 x 120, 12 x 130

Posing 10 Minutes
SSC 30 Minutes