Routine A - Rotation 1 - Arms & Cardio

Hammer Curls
warms x , 6 x 55, 6 x 65, 6 x 65

Close Grip Bar Curls
warms x 2, 8 x 90, 8 x 90

One Arm Cable Curls
12 x 40, 12 x 40, 12 x 40

Tricep Press (short)
warms x 2, 8 x 180, 8 x 200, 10 x 225

French Press
warms x 1, 12 x 70, 12 x 70, 12 x 70

One Arm Rope Pressdown12 x 60, 12 x 60

SSC 20 Minutes

Routine A - Rotation 1 - Delts, Hammies, Abs & Cardio

Side Lateral Raises
warms x 3, 8 x 30, 6 x 35, 6 x 35

Incline Delt Press
warms x 1, 12 x 50, 12 x 60, 12 x 60

Upright Rows
warms x 1, 10 x 90, 8 x 90

Plate Front Raises
2 x 12 x 45

DB Stiff Deads
warms x 2, 10 x 100, 8 x 100

Lying Leg Curl
warms x 2, 2 x 10 x 120

Machine Crunches
20 x 80, 15 x 100, 12 x 100

SSC 20 Minutes

Routine A - Rotation 1 - Back & Cardio -12-22-11

Wide Grip Lat Pulldown
warms x 3, 8 x 170, 7 x 170, 6 x 170

Bent Over Bar Rows
warms x 2, 2 x 6 x 185

Seated Cable Rows
3 x 12 x 120

CCS 20 Minutes

Routine A - Rotation 1 - Chest, Abs & Cardio

Plate Loaded Seated Bench Press
warms x 3, 6 x 230, 6 x 250, 6 x 250, 5 x 260

Incline Machine Press
warms x 1, 8 x 155, 8 x 155, 8 x 155

Slight Incline DB Fly
12 x 30, 12 x 30, 12 x 30

Uneven Push Ups
10-10-20, 10-10-15, 10-10-10

Ab Coaster
3 x 12 x bw

SSC 30 Minutes

Routine A - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, 5 x 225, 5 x 225, 5 x 245, 4 x 255

Leg Press
warms x 1, 10 x 630, 10 x 630, 10 x 720

Leg Extensions
warms x 1, 12 x 170, 12 x 170, 10 x 170

Db Step-Ups
3 x 12 x 20

SSC 20 Minutes

Routine C - Rotation 4 - Delts, Hammies & Abs & Cardio

Machine Military Press
warms x 3, 3 x 6 x 185

Side Lateral Raises
3 x 10 x 25

Superset
Bent Lat Raise
3 x 12 x 30
---------------
DB Shrugs
3 x 12 x 85

Sing Leg Curl
warms x 2, 2 x 10 x 50

Lying Leg Curl
warms x 2, 2 x 8 x 160

Cable Crunches
20 x 100, 15 x 120, 12 x 120

SSC 20 Minutes

Routine C - Rotation 4 - Chest & Cardio

Machine Press
warms x 3, 6 x 230, 6 x 250, 6 x 270

Weighted Chest Dips
4 x 8 x 60

Machine Incline
3 x 12 x 210

Cable Crossovers
15 x 50, 13 x 60, 12 x 60

SSC 30 Minutes

Routine C - Rotation4 - Quads & Cardio

Leg Extension
warms x 1, 3 x 10 x 210

Front Squats
warms x 3, 5 x 155, 5 x 155, 5 x 165

Sumo Squat
warms x 1, 8 x 185, 8 x 185

Bar Lunge
2 x 10 x 65

SSC 20 Minutes

Routine C - Rotation 3 - Biceps, Tris & Cardio

Seated DB Curls
warms x 2, 3 x 6 x 35

Cable Curls
warms x 2, 8 x 140, 8 x 140

One Arm Curl (isolator)
12 x 50, 12 x 60, 12 x 70

Tri Pressdowns
warms x 2, 3 x 10 x 150

Dbl DB Kickbacks
12 x 30, 12 x 35, 12 x 35

Single Arm Pressdown
2 x 12 x 65

SSC 30 Minutes

Routine C - Rotation 3 - Delts, Hammies, Abs & Cardio

Machine Shoulder Press
warms x 3, 3 x 6 x 185

Side Laterals
3 x 10 x 30

Superset
Bent Over Laterals
12 x 30, 12 x 35
------------------------
12 x 110, 12 x 120

Single Stand Leg Curl
warms x 2, 10 x 60, 10 x 50

SSC 30 Minutes

Routine C - Rotation 3 - Chest & Cardio

Cybex Bench
warms x 3, 6 x 210, 6 x 230, 6 x 250

Weighted Chest Dips
8 x 60, 8 x 60, 8 x 60, 8 x 60

Machine Incline Press
12 x 210, 10 x 210

Cable Cross
12 x 35, 12 x 40

SSC 30 Minutes

Routine C - Rotation 3 - Quads, Abs & Cardio

On the mend and taking it easy.
Leg Extensions
warms x 1, 10 x 190, 10 x 210, 10 x 210

Front Squats
warms x 3, 5 x 155, 4 x 155, 3 x 155

Sumo Squats
warms x 1, 8 x 185, 8 x 185

Bar Lunge
12 x 95, 10 x 95

SSC 20 Minutes