Routine B - Rotation 3 - Chest & Cardio

Slight Incline DB Press
warms x 3, 9 x 80, DS:8 x 80-8 x 65

Bench
warms x 2, 8 x 195, 8 x 195, 6 x 195

Chest Dips
8 x 40, 10 x BW, 8 x BW

Incline DB Press x Reps
16 x 45, 16 x 45, 16 x 45

SSC 45 Minutes

Routine B - Rotation 3 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:8 x 180-8 x 160, DS: 7 x 180-6 x 160

Squats
warms x 2, DS:6 x 215-6 x 195, DS: 6 x 235-6 x 215-6 x 195

Leg Extensions
12 x 180, 12 x 180, 10 x 190

Sissy Squats
12 x 45, 12 x 45, 10 x 45

Hang Leg Raises
warms x 1, 12, 12, 11

SSC 20 Minutes

Routine B - Rotation 2 - Arms & Cardio

Bar Curls
warms x 3, DS:6 x 90-6 x 70, DS:6 x 90-6 x 70

Alt DB Curls
8 x 45, 8 x 45, DS:8 x 50-8 x 30

Con. DB Curls
12 x 35, 12 x 35, 11 x 40

Weighted Tri Dips
DS:15 x 40-12 x 20, DS:12 x 40-8 x 20, DS:10 x 40-6 x 20-6 x BW

Rope Pressdowns
12 x 110, 11 x 115, DS:9 x 120-10 x 80

Rev. Grip Pushdowns
12 x 130, DS: 11 x 140-10 x 110

Sprints Elip 5 Minutes
SSc 30 Minutes

Routine B - Rotation 2 - Delts, Hammies, Abs & Cardio

Seated DB Press
warms x 3, DS:8 x65-8 x 45, DS:7 x 65-7 x 5-7 x 35

Bar Shrugs
warms x 2, DS:8 x 315-8 x 285, DS:8 x 315-8 x 285-8 x 235

Superset
Front Raise - Bar
12 x 50, 12 x 50, 12 x 60
=====================
Rear Lateral Raises
12 x 35, 12 x 35, 12 x 40

Glute/Ham Raises
10, 9, 8, 7

DB Leg Curls
warms x 1, DS:10 x 65-10 x 45, DS:9 x 65-9 x 45

Cable Crunches
18 x 140, 16 x 140, 13 x 140, 12 x 140

SSC 10 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio

Lat Pulldowns
warms x 3, DS:7 x 180-6 x 160, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 80

Close Grip Seated Row
12 x 150, 11 x 155, 10 x 155

Bent Over Bar Row w/ Chains

15 x 145, 15 x 145, 14 x 145

Donkey Calf Raises
warms x 3, 14 x 15+50, 13 x 15+50, 13 x 15+50

Sprints Elip 5 Minutes
SSC 20 Minutes

Routine B - Rotation 2 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 9 x 95, DS:7 x 95-6 x 75

Bench
warms x 2, DS:8 x 195-8 x 165, DS:5 x 205-6 x 175-6 x 145

Weighted Chest Dips
10 x 40, 9 x 40, 9 x 40

Incline DB Press x Reps
14 x 60, 13 x 60, 11 x 60

Sprints Eliptical 5 Minutes (1min sprints)
SSC 20 Minutes

Routine B - Rotation 2 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:7 x 160-7 x 140, DS:7 x 160-7 x 140

Squats
warms x 2, DS:6 x 195-6 x 155, DS:6 x 205-6 x 165-6 x 145

Leg Extensions
12 x 180, 11 x 180, 11 x 180

Roman Chair Squats
12 x 35, 12 x 35, 11 x 35

Hanging Leg Raises
warms x 1, 12, 12, 11

SSC 15 Minutes

Routine B - Rotation 1 - Arms & Cardio

Barbell Curls
warms x 3, DS:7 x 80-7 x 60, DS:6 x 90-6 x 70

Alt DB Curls
8 x 50, 8 x 45, DS:8 x 45-8 x 30

Cont. DB Curl
12 x 30, 12 x 35, 10 x 45

Weighted Tri Dips
DS:15 x 45-13 x 25, DS:11 x 45-9 x 25, DS:8 x 45-6 x 25-6 x BW

Rope Pressdowns
12 x 100, 12 x 105, 11 x 110

Reverse Grip Pressdowns
12 x 120, DS:12 x 130-10 x 100

SSC 30 Minutes

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

DB Seated Press
warms x 3, DS:7 x 75-8 x 50, DS:8 x 70-8 x 50-8 x 35

Bar Shrugs
warms x 2, DS:8 x 305-8 x 285, DS:8 x 315-8 x 285-8 x 235

Superset
Front Bar Raises
12 x 40, 12 x 40, 12 x 50
=======================
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 35

Glute/Ham Raises
10, 9, 8, 7

Lying Leg Curl
warms x 1, DS:10 x 120-10 x 100, DS:10 x 120-7 x 100

Cable Crunches
20 x 120, 15 x 140, 13 x 140, 12 x 140

SSC 15 Minutes

Lat Pulldowns
warms x 3, DS:6 x 180-6 x 160, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS, 8 x 100-8 x 80, DS: 7 x 100-8 x 80-7 x 75

Close Grip Seated Row
12 x 145, 12 x 150, 10 x 155

Bent Over Bar Rows w/Chains
15 x 145, 14 x 145, 12 x 145

Donk Calf
warms x 3, 15 x 150, 14 x 150, 12 x 150

Sprints Eliptical 7 Minutes (1 minute sprints)
SSC 25 Minutes

Routine B - Rotation 1 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 80, 10 x 85, DS:9 x 90-9 x 65

Bench
warms x 2, DS:7 x 195-7 x 105, DS:6 x 195-7 x 165

Weighted Chest Dips
12 x 35, 12 x 35, DS:9 x 45-9 x BW

Incline DB Press x Reps
17 x 55, 11 x 65, 10 x 65

SSC 30 Minutes

Routine B - Rotation 1 - Quads

Hack Squats
warms x 4, DS: 6 x 160-6 x 140, DS: 7 x 160 - 6 x 140

Squats
warms x 2, DS:6 x 185- 6  x 155, DS: 6 x 195- 6 x 165

Leg Extensions
11 x 180, 11 x 180, 10 x 180

Sissy Squats
12 x 35, 10 x 35, 10 x 35

Routine A - Rotation 4 - Bis, Tris and Cardio

Hammer Curls
warms x 2, DS: 6 x 65 - 6 x 45, DS: 6 x 65-6 x 45

Close Grip Curls
warms x 2,  8 x 70, 8 x 70

One Arm Cable
12 x 30, 11 x 40, 10 x 40

Tricep Press Short
warms x 2, DS:8 x 200, 8 x 180, DS: 8 x 225-8 x 200-8 x 180

Lying Bar Extensions
warms x 1, 12 x 70, 12 x 70, CS:12 x 70-12 x 70 (close bench)

One Arm Rope Pressdown
12 x 70, 11 x 75

SSC 20 Minutes

Routine A - Rotation 4 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3,  x 35, 6 x 40, DS: 5 x 45-7 x 25

Smith Incline Delt Press
warms x 1, 8 x 120, 9 x 130, 8 x 140

Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80

Front Plate Raise
12 x 45. 12 x 45

Stiff Deads
warms x 2, DS: 10 x 235-10 x 195, DS: 10 x 235-10 x 195

Lying Leg Curl
warms x 1, 11 x 130, 10 x 140, 9 x 150

Machine Crunches
15 x 120, 14 x 140, 15 x 140, 9 x 150

SSC 20 Minutes

Routine A - Rotation 4 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 180, 7 x 185, 6 x 190

Bent Over Bar Rows
warms x 2, DS:8 x 215-8 x 195, DS:8 x 215-7 x 195, DS:6 x 215-6 x 195

Machine One Arm Row
12 x 120, 12 x 135, 11 x 150

Deads w/Chains
12 x 235, 12 x 235

Seated Calf Raises
warms x 3
12 x 140, 12 x 140

SSC 15 Minutes

Routine A - Rotation 4 - Chest & Cardio

Bench Press
warms x 3, 6 x 215, 5 x 220, 4 x 220,  DS: 4 x 220-14 x 145

Incline DB Press
warms x 1, 10 x 75, 10 x 80, 8 x 80

Slight Incline DB Fly
12 x 50, 12 x 55, 11 x 55

Uneven Push Ups
10-10-24, 10-10-13, 10-10-10

SSC 40 Minutes

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, 5 x 245, 4 x 255, DS:4 x 255-5 x 225

Leg Press
warms x 1, 10 x 500, 10 x 540

Leg Extensions
warms x 1, 12 x 180, 12 x 180, 12 x 185

DB Step-Ups
12 x 35, 12 x 35, 12 x 35

Hanging Flags w/Rev Crunches
warms x 1, 15, 14, 12

SSC 30 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench
warms x 3, 6 x 205, 6 x 215, 4 x 220, DS:3 x 220-10 x 155

Incline DB Press
warms x 1, 10 x 70, 10 x 75, 10 x 80

Slight Incline DB Fly
12 x 50, 12 x 50, 11 x 55

Uneven Push Ups
10-10-23, 10-10-17, 10-10-11

Sprints Elip 10 Minutes - 10 Sprints
SSC 30 Minutes

Routine A - Rotation 3 - Quads, Abs & Cardio

9/17/12
Squats
warms x 3, 5 x 245, 5 x 255, 4 x 265, 10 x 165

Leg Press
warms x 1, 10 x 450, 10 x 500, 10 x 540

Leg Extensions
warms x 1, 10 x 180, 11 x 180, 11 x 180

DB Step-Ups
12 x 25, 12 x 25, 12 x 25

Machine Crunches
warms x 1, 12 x 12, 12 x 12, 11 x 12

SSC 20 Minutes

Routine A - Rotation 1 - Back, Calves, Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 170-8 x 150, DS:8 x 10-8 x 150

Bent Over Barbell Rows
warms x , DS:8 x 15-8 x 195, DS:6 x 15-6 x 195, DS:8 x 15-8 x 195

Standing One Arm Cable Row
1 x 130, `10 x 120, 11 x 120

Seated Calf
warms x 3, 12 x 110, 12 x 110

SSC 25 Minutes

Routine A - Rotation 1 - Cardio

Sprints Bike 20 Minutes
SSC 45 Minutes
====================

Sprints Bike 20 Minutes
SSC 35 Minutes

Routine A - Rotation 1 - Chest & Cardio

Bench Press
warms x 3, DS:6 x 205-6 x 175, DS:4 x 215-6 x 185, DS:4 x 215-5 x 195, 20 x 135

Incline DB Press
warms x 1, 9 x 75, 9 x 80, 8 x 80

Slight Incline DB Fly
12 x 50, 12 x 50, 12 x 50

Uneven Push Ups
10-10-20, 10-10-11, 10-10-10

SSC 45 Minutes

Routine A - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, DS:4 x 65-4 x 25, DS:4 x 265-44 x 225, DS:3 x 265-4 x 225, 21 x 135

Leg Press
warms x 1, 10 x 630, DS:8 x 720-8 x 520

Leg Extensions
warms x1, 12 x 180, 12 x 185, 10 x 195

DB Step Ups
12 x 30, 1 x 30, 12 x 30

Hang Flag with Rev Crunch
warms x 1, 16, 15, 14

Sprints Bike 20 Minutes (1min)
SSC 45 Minutes

Routine C - Rotation 4 - Arms & Cardio

Seated DB Curls
warms x , DS:6 x 5-6 x 35, DS:6 x 50-6 x 40

Cable Curls
warms x , 6 x 140, 7 x 12o

One Arm Preacher
12 x 30, 12 x 35, 10 x 40

Tri Pressdowns
warms x , DS:8 x 245-8 x 225, DS:8 x 245-8 x 225-8 x 180

DBL DB Kickbacks
12 x 40, 11 x 45, 10 x 45

Single Arm Pressdown
1 x 85, 12 x 85

SSC 20 Minutes

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

Seated Military Machine Press
warms x 3, DS:6 x 180-6 x 150, DS:6 x 210-6 x 180-6 x 150

Side Laterals
10 x 30, 10 x 30, 10 x30

Superset
Bent Over Laterals
12 x 35, 12 x 40, 12 x 40
=====================

DB Shrugs
12 x 115, 12 x 115, 12 x 115

Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 60

Lying Leg Curl
warms x 2, DS:, 10 x 120-10 x 100, DS:10 x 120-10 x 100

Rope Crunches w/Alt Sides
15 x 100, 14 x 100, 11 x 100, 11 x 100

SSC 45 minutes

Routine C - Rotation 4 - Back, Calves & Cardio

Pull Ups
warms x 2, 12, 11, 10, 9

Deads
warms x 2, DS:6 x 265-6 x 235, DS:8 x 265-7 x 235 (back strain skipped last DS)

Seated Cable Rows
12 x 145, 12 x 145, 10 x 150

High Cable Pulldowns
15 x 105, 14 x 110, 10 x 110

Standing Calf
warms x 3, 12 x 400, 10 x 425, 10 x 475

Sprints Eliptical 10 Minutes
SSC 30 Minutes

Routine C - Rotation 4 - Cardio

Sprints Bike 20 Minutes (1 min)
SSC 45 Minutes

========================

PM Cardio
SSC 40 Minutes

Routine C - Rotation 4 - Chest & Cardio

Flat DB Press
warms x 3, 9 x 90, 8 x 95, DS:8 x 95-8 x 65

Weighted Chest Dips
10 x 45, 8 x 55, 8 x 55, DS:7 x 55-7 x BW

Incline DB Press
12 x 70, 11 x 70, 11 x 70

Bench Press for Reps
16 x 135, 14 x 135, 13 x 135

Sprints Bike 20 Minutes (1 Min)
SSC 40 Minutes

Routine C - Rotation 4 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 10 x 235, 10 x 235, 10 x 235

Front Squat
warms x 3, DS: 4 x 175-4 x 155, DS: 3 x 175-4 x 155

Sumo
warms x 1, 8 x 185, 8 x 195, 8 x 205

Bar Lunge
12 x 85, 12 x 95, 12 x 105

Dragon Flags
warms x 1, 15, 13, 12

Sprints Bike 20 Minutes (1 min sprints)
SSc 20 Minutes

Routine C - Rotation 3 - Chest & Cardio

Flat DB Press
warms x 3, 8 x 90, 8 x 90, 8 x 90

Weighted Chest Dips
9 x 45, 8 x 45, 8 x 45, 8 x 45

Incline DB Press
18 x 65, 15 x 65, 13 x 65

Bench X Reps
15 x 135, 14 x 135, 13 x 135

Sprints Bike 20 Minutes
SSC 20 Minutes

Routine C - Rotation 3 - Chest %

Routine C - Rotation2 - Bis & Tris

Seated DB Curls
warms x 2 , DS: 6 x 50-6 x 35, DS: 6 x 50-6 x 35

Cable Curls
warms x2, 10 x 140, DS:10 x 140-10 x 110

One Arm Preacher
12 x 30, 12 x 35, 10 x 40

Tri Pressdown
warms x 2, DS:8 x 235-8 x 200, DS:8 x 245-8 x 225-8 x 190

Dbl Kickback
12 x 40, 12 x 40, DS:12 x 40-12 x 30

Single Arm Pressdown
12 x 85, 12 x 90

Rope Pressdowns
11 x 110

Routine C - Rotation 2 - Delts, Hammies & Cardio

Seated Military Machine Press
warms x 3, DS:6 x 215-6 x 180, DS:4 x 245-5 x 200

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
12 x 35, 12 x 35, 12 x 40
===================
12 x 115, 12 x 115, 12 x 115

Cybex Single Standing Leg Curl
warms x 2, 10 x 70, 10 x 80

Lying Leg Curl
warms x 2, DS:10 x 120-8 x 100, DS:10 x 100-10 x 80

Rope Crunch w/ Alt Sides
15 x 100, 13 x 100, 11 x 100, 10 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Back, Calves & Cardio

Pull Ups
warms x 1, 12, 10, 10, 8

Deads
warms x 2, DS:6 x 265-6 x 235, DS:8 x 265-8 x 235, DS:6 x 265-6 x 235

Seated Cable Rows
12 x 135, 12 x 140, DS:11 x 145-11 x 110

High Cable Pulldowns
15 x 100, 14 x 105, 11 x 105

Donkey Calf Raises
warms x 3, 12 x 470, 11 x 470, 11 x 470

Sprints Elip 10 Minutes
SSC 20 Minutes

Routine C - Rotation 2 - Chest & Cardio

Flat DB Press
warms x 3, 7 x 95, 8 x 85, DS:7 x 85-8 x 65

Weighted Chest Dips
10 x 45, 9 x 45, 8 x 45, DS:8 x 45- 8 x BW

Incline DB Press
15 x 65, 13 x 65, 12 x 65

Bench w/Chains
10 x 135, 11 x 115, 10 x 115

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Quads, Abs & Cardio

Leg Extensions
warms x 2, 10 x 200, 10 x 210, 10 x 220

Front Squats
warms x 3, DS:6 x 175-6 x 155, DS:6 x 175-6 x 155-6 x 145

Sumo Squats
warms x 1, 8 x 195, 8 x 195, 8 x 205

Bar Lunge
12 x 85, 12 x 90, 12 x 95

Dragon Flags
warms x 1, 15, 12, 10

SSC 45 Minutes

Routine C - Rotation 1 - Bis, Tris & Cardio

Seated DB Curls
warms x 2, DS:6 x 50-6 x 35, DS:6 x 50-6 x 40

Cable Curls
warms x 2, 10 x 140, DS:10 x 140-10 x 110

One Arm Preacher
12 x 35, 12 x 35, 10 x 40

Tri Pressdown
warms x 2, DS:8 x 245-8 x 225, DS:8 x 245-8 x 225-8 x 180

Dbl DB Kickbacks
12 x 40, 12 x 40, DS:12 x 40-10 x 30

Single Arm Pressdown
12 x 85, 12 x 85

Sprints Bike 20 Minutes
SSC 15 Minutes

Routine C - Rotation 1 - Delts, Hammies & Cardio

Machine Military Press
warms x 3, DS:6 x 195-6 x 165, DS:6 x 210-6 x 180

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
Bent Over Laterals
12 x 35, 12 x 35, 12 x 35
======================
DB Shrugs
12 x 115, 12 x 115, 12 x 115

Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 60

Lying Leg Curl
warms x 2, DS:10 x 120-10 x 100, DS:10 x 120-10 x 100

Rope Crunches w/Alt Sides
17 x 100, 10 x 110, 10 x 110, 10 x 110

Sprints Bike 20 Minutes
SSC 45 Minutes

Routine C - Rotation 1 - Back, Calves & Cardio

Pull Ups
warms x 1, 11, 10, 8, 8

Deads
warms x 2, DS:5 x 285-5 x 235, DS:6 x 265-7 x 215, DS:6 x 265-6 x 215

Seated Cable Rows
12 x 145, 11 x 145, DS:10 x 145-10 x 110

High Cable Pulldowns
15 x 100, 14 x 105, 11 x 105

Stand Calf Raises
warms x 3, 12 x 375, 11 x 400, 10 x 425

Sprints Eliptical 10 Minutes
SSC 45 Minutes
==========================
PM Cardio
Sprints Bike 20 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Chest & Cardio

DB Press
warms x 3, 8 x 95, 6 x 95, DS:6 x 90-6 x 70-6 x 50

Weighted Chest Dips
15 x 25, 8 x 55, 8 x 55, 8 x 55, 7 x 55

Incline DB Press
15 x 65, 12 x 65, 11 x 65

Bench Press
12 x 135, 12 x 135, 10 x 135

Sprints Bike 20 Minutes (20 - 10 sec sprints)
SSC 45 Minutes

Routine C - Rotation 1 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 11 x 235, 10 x 280, 10 x 290

Front Squats
warms x 3, DS:4 x 175-4 x 155, DS:4 x 175-4 x 155-5 x 135

Sumo Squats
warms x 1, 8 x 185, 8 x 195, 8 x 195

Bar Lunge
12 x 80, 12 x 85, 10 x 90

Flags
warms x 1, 15, 14, 12

Vacs
1 x 60sec, 1 x 60 sec, 1 x 80 sec

Sprints Bike 20 Minutes / 20 Sprints x 10 Sec
SSC 20 Minutes
=================================
PM Cardio
SSC 45 Minutes

Routine B - Rotation 4 - Arms & Cardio

Bar Curls
warms x 3 < DS:7 x 90-8 x 50, DS:6 x 90-8 x 50

Alt DB Curls
8 x 50, 8 x 50, DS:8 x 50-8 x 35

Con Curls
12 x 35, 12 x 35, 12 x 35

Weighted Tricep Dips
DS:18 x 45-14 x 25, DS:12 x 45-9 x 25, DS:11 x 45-8 x 25-6 x BW

Rope Pressdowns
12 x 105, 11 x 110, 10 x 110

Reverse Grip Pressdowns
12 x 120, DS: 12 x 125-10 x 100

Sprints Bike 34 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Delts, Hammies & Cardio - 8/3/12

DB Press
warms x 3, DS:8 x 75-8 x 50, DS:7 x 75-7 x 55

Bar Shrugs
warms x 2, DS:8 x 315-8 x 275, DS:8 x 315-8 x 275

Superset
Front Bar Raises
12 x 40, 12 x 40, 12 x 40
====================
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30

Glute/Ham Raises
12, 11, 11, 10

DB Leg Curl
warms x 1, DS:10 x 65-10 x 45, DS:9 x 65-9 x 45

Cable Crunches
17 x 140, 15 x 140, 12 x 140, 11 x 140

Sprints Bike 30 Minutes

Routine B - Rotation 4 - Back, Calves & Cardio

Lat Pulldowns
warms x 3 , DS: 3 x 180-6 x 150, DS:5 x 170-5 x 150

DB Bent Over Row
warms x 2, DS:8 x 100-8 x 80, DS:7 x 100-7 x 80

Close Grrip Seated Row
12 x 140, 12 x 140, 10 x 145

Bent Over Rows x Reps
16 x 145, 16 x 145, 16 x 145

Seated Calf Raises
warms x 3, 16 x 70, 16 x 70, 16 x 90

Sprints Bike 40 Minutes
SSC 20 Minutes
========================
PM Cardio
Sprints Bike 30 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Chest & Cardio

Slight Incline DB Press
warms x 3, 8 x 90, 8 x 90, DS:8 x 90-8 x 65

Bench
warms x 2, DS:7 x 195-7 x 165, DS:6 x 195-7 x 165-9 x 135

Weighted Chest Dips
18 x 25, 12 x 45, DS:8 x 55-8 x BW

Incline DB Press x Reps
17 x 55, 12 x 55, 10 x 55

Sprints Bike 30 Minutes
SSC 20 Minutes
========================
PM Cardio

Sprints Bike 30 Minutes
SSC 20 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

Leg Press
warms x 4, DS: 7 x 650-7 x 610, DS: 7 x 650-7 x 610-10 x 380

Squats
warms x 2, DS:6 x 225-6 x 185, DS:6 x 225-6 x 185-10 x 135

Leg Extension
10 x 160, 11 x 160, 11 x 160

Sissy Squats
12 x 35, 12 x 35, 10 x 35

Hanging Leg Raises
warms x 1, 12, 12, 11

Sprints Bike 20 Minutes
===================
PM Cardio
Sprints Bike 30 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Cardio

Sprints Bike 60 Minutes
SSC 60 Minutes

Routine B - Rotation 3 - Arms & Cardio

Bar Curls
warms x 3, DS:6 x 95-6 x 75, DS:6 x 95-6 x 75

Alt. DB Curls
8 x 0, 8 x 50, DS:8 x 50-8 x 35

Concentrated DB Curl
12 x 35, 12 x 3, 11 x 35

Weighted Tricep Dips
DS:17 x 45-14 x 25, DS:15 x 45-10 x 25, DS:10 x 45-8 x 25-6 x BW

Rope Pressdowns
12 x 120, 10 x 120, DS:10 x 115-10 x 90

Reverse Grip Pressdowns
12 x 120, 12 x 125

Sprints Bike 40 Minutes
SSC 40 Minutes

===========================
 PM Cardio
Sprints Bike 40 Minutes
SSC 30 Minutes

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

Seated DB Press
warms x 3, DS:8 x 70-8 x 0, DS:9 x 70-9 x 0

Bar Shrugs
warms x 2, DS:8 x 315-8 x 275, DS:8 x 315-8 x 275

Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
---------------------------
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30

Glute/Ham Raises
12, 11, 11, 11

DB Leg Curl
warms x 1, DS:10 x 60-10 x 40, DS:10 x 65-10 x 4

Cable Crunch
17 x 140, 1 x 140, 12 x 140, 12 x 140

Sprints Bike 30 Minutes

Routine B - Rotation 3 - Back, Calves & Cardio

Pulldowns
warms x 3, DS:6 x 180-6 x 150, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:6 x 110-7 x 90

Close Grip Seated Row
12 x 140, 11 x 145, 11 x 145

Bent Over Bar Row w/ Chains
15 x 145, 14 x 145, 13 x 145

Donkey Calf Raises
warms x 2, 13 x rack+90, 12 x rack+90, 12 x rack+90

Sprints Elip 20 Minutes (20 sprints)
SSC 35 Minutes
==========================================
PM Cardio
Sprints Bike 40 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Chest & Cardio

Slight Incline DB Press
warms x3, 10 x 80, 8 x 85, 9 x85

Bench
warms x 2, DS:7 x 195-7 x 165, DS:8 x 185-8 x 165-9 x 135

Weighted Chest Dips
17 x 25, 13 x 45, DS:12 x 45-12 x bw

Incline DB Press x Reps
20 x 55, 17 x 55, 13 x 55

Sprints Bike 40 Minutes
SSC 20 Minutes

=========================
PM Cardio
Sprints Bike 30 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Quads, Abs & Vardio

Leg Press
warms x 4, DS:8 x 630-8 x 590, DS:7 x 650-7 x 610

Squats
warms x 2, DS: 4 x 265-4 x 235, DS:5 x 235-5 x 225-7 x 145

Leg Extensions
12 x 210, 11 x 210, 10 x 210

Sissy Squats
12 x 25, 12 x 25, 10 x 45

Hanging Leg Raises
warms x 1, 13, 12, 10

Sprints Bike 40 Minutes
SSC 35 Minutes

Cardio

Sprints 30
SSC 35

Routine B - Rotation1 - Arms & Cardio

Barbell Curls
warms x 3, DS6 x 95-6 x 75, DS:6 x 95-6 x 75

Alt. DB Curls
8 x 50, 8 x 50, DS:8 x 50-8 x 30

Concentrated Curls
12 x 35, 12 x 40, DS: 10 x 40-10 x 25

Weighted Tri Dips
DS:20 x 45-16 x 25, DS:15 x 55-12 x 35,DS:11 x 55-8 x 35-8 x BW

Rope Pressdowns
12 x 115, 11 x 120, 10 x 120

Reverse Grip Pressdowns
12 x 120, 12 x 125

Sprints Bike 30 Minutes
SSC 35 Minutes

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

DB Seated Press
warms x 3, DS: 8 x 70-8 x 50, DS:8 x 70-8 x 50

Bar Shrugs
warms x 2, DS:8 x 385-8 x 285, DS:6 385-8 x 285-8 x 225

Superset
Front Raise w/Bar
12 x 40, 12 x 40, 12 x 40
=============================
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30

Glute/Ham Raises
12, 11, 10, 9

DB Leg Curls
warms x 1, DS:10 x 60-10 x 40, DS: 10 x 60-10 x 40

Cable Crunches
17 x 120, 15 x 140, 12 x 140, 10 x 140

SSC 35 Minutes
===========================
PM Cardio
Sprints Bike 30 Minutes

Routine B - Rotation 1 - Back, Calves & Cardio

Lat Pulldowns
warms x 3, DS: 6 x 170-6 x 150, DS:5 x 180-5 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:7 x 110-7 x 90

Close Grip Seated Rows
12 x 140, 12 x 145, 11 x 150

Bent Over Bar Rows w/Chains
15 x 145, 13 x 145, 14 x 145

Donkey Calf Raises
warms x 2, 13 x 15+90, 12 x 15+90, 11 x 15+90

Sprints Bike 30 Minutes
SSC 35 Minutes

Routine B - Rotation 1 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 10 x 90, DS:8 x 90-6 x 60

Bench
warms x 2, DS:7 x 195-7 x 165, DS:6 x 195-6 x 165-7 x 135

Weighted Chest Dips
17 x 25, 12 x 45, DS:10 x 45-8 x BW

Incline DB Press X Reps
21 x 50, 17 x 50, 13 x 55

Sprints Bike 30 Minutes
SSC 35 Minutes

Routine B - Rotation 1 - Quads, Abs & Cardio

Leg Press
warms x 4, DS:8 x 610-8 x 540, DS:7 x 630-8 x 590

Squats
warms x 2, DS: 6 x 265-6 x 235, DS:5 x 265-6 x 235

Leg Extensions
12 x 210, 11 x 210, 10 x 210

Roman Chair Squats
12 x 25, 12 x 25, 12 x 25

Hanging Leg Raises
warms x 1, 12, 12, 11

Sprints Bike 30 Minutes
SSC 35 Minutes

Routine A - Rotation 4 - Cardio

Sprints Bike 30 Minutes
SSC 35 Minuts

Routine A - Rotation 4 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 75-6 x 55, DS:6 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 90, DS:8 x 90-8 x 50

Tricep Pressdown
warms x 2, DS:8 x 250-8 x 230, DS:8 x 250-8 x 230-8 x 200

French Press
warms x 1, 12 x 80, 11 x 80, CS:9 x 80-9 x 80 (close grip bench)

One Arm Rope Pressdown
12 x 70, 11 x 75

SSC 35 Minutes

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

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 35, DS:4 x 45-5 x 35-5 x 25

Incline DB Delt Press
warms x 1, 11 x 70, 10 x 75, DS:8 x 80-8 x 55

Upright Rows
warms x 1, 12 x 90, 11 x 90, 10 x 90

Front Raise w/Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:13 x 100-13 x 80

Lying leg Curl
warms x 2, 12 x 120, DS:11 x 120-11 x 80

Machine Crunches
16 x 100, 16 x 110, 15 x 120, 12 x 130

Sprints Bike 30 Minutes
SSC 35 Minutes

Routine A - Rotation 4 - Back & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 170-8 x 150, DS:6 x 170-5 x 150

Bent Over Bar Rows
warms x 2, DS: 8 x 215-8 x 195, DS:7 x 225-7 x 205, DS:7 x 225-7 x 205

Standing Single Arm Cable Row
12 x 125, 12 x 130, 12 x 140

Deads with Chains
16 x 225, 12 x 235

Sprints Bike 30 Minutes
SSC 35 Minutes

Routine A - Rotation 4 - Chest & Cardio

Bench
warms x 3, DS:6 x 205-6 x 175, DS:5 x 215-6 x 185, DS:5 x 215-6 x 195-10 x 135

Incline DB Press
warms x 1, 9 x 75, 9 x 75, DS:9 x 75-9 x 50

Slight Incline DB Fly
12 x 50, 12 x 50, 12 x 50

Uneven Push Ups
10-10-22, 10-10-13, 10-10-10

Sprints Bike 30 Minutes (did a few extra. I figured it couldn't hurt)
SSC 30 Minutes

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 265-5 x 235, DS:5 x 265-5 x 235, 4 x275-3 x 245

Leg Press
warms x 1, 10 x 450, 10 x 520, 10 x 530

Leg Extensions
warms x 1, 11 x 210, 11 x 210, 10 x 210

DB Step Ups
12 x 35, 12 x 35, 11 x 40

Dragon Flags
warms x 1, 17, 13, 11

SSC 30 Minutes

Routine A - Rotation 3 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 75-6 x 55, DS:6 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 100, DS:8 x 100-8 x 60

One Arm Cable Curl
12 x 50, 12 x 50, 10 x 50

Tricep Pressdowns
warms x 2, DS:9 x 245-9 x 225, DS:9 x 245-9 x 225-9 x 180

French Press
warms x 1, 12 x 80, 10 x 80, CS:8 x 80-8 x 80 (close press)

One Arm Rope Pressdown
11 x 70, 10 x 70

Sprints Bike 24 Minutes
SSC 30 Minutes

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

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30, DS:6 x 40-6 x 30

Incline Delt Press
warms x 1, 10 x 70, 10 x 75, DS:10 x 75-10 x 55

Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80

Front Raise w/ Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:13 x 100-13 x 80

Lying Leg Curl
warms x 2, 12 x 120, 11 x 120

Machine Crunches
15 x 50, 15 x 50, 15 x 60, 14 x 60

Sprints Bike 24 minutes

Routine A - Rotation 3 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 2, DS:8 x 170-8 x 150, DS:7 x 170-7 x 150

Bent Over Bar Row
warms x 2, DS:8 x 215-8 x 195, DS:8 x 215-8 x 195, DS:7 x 225-7 x 205

Standing One Arm Cable Row
12 x 115, 12 x 120, 12 x 125

Deads with Chains
16 x 225, 15 x 225

Seated Calf Raises
warms x 3, 14 x 140, 13 x 140, 12 x 140

SSC 30 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench
warms x 3, DS:5 x 205-5 x 175, DS:4 x 215-6 x 185, DS:4 x 215-5 x 185

Incline DB Press
warms x 1, 12 x 70, 9 x 75, DS:9 x 75-9 x 50

Slight Incline DB Fly
12 x 50, 12 x 50, 12 x 50

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

Sprints Bike 24 Minutes

Routine A - Rotation 3 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 255-5 x 225, DS:5 x 265-5 x 225, DS:3 x 275-4 x 235

Leg Press
warms x 1, 10 x 400, 10 x 520, 10 x 530

Leg Extensions
11 x 215, 9 x 215, 10 x 210

DB Step Ups
12 x 35, 12 x 35, 10 x 40

Dragon Flags
warms x 1, 16, 12, 11

SSC 30 Minutes

Routine A - Rotation 2 - Sprints

Sprints Bike 24 Minutes
SSC 30 Minutes

Routine A - Rotation 2 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 70-5 x 60, DS:5 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 100, DS:7 x 100-7 x 60

One Arm Cable Curl
12 x 45, 12 x 50, 10 x 55

Tricep Pressdown
warms x 2, DS:9 x 245-9 x 225, DS:8 x 245-8 x 245-8 x 180

French Press
warms x 1, 12 x 80, 12 x 80, CS:10 x 80-10 x 80 (close grip bench)

One Arm Rope Pressdown
12 x 70, 10 x 70

Sprints Bike 24 Minutes

Routine A - Rotation 2 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30, DS:6 x 40-6 x 30

Incline Delt Press
warms x 1, 10 x 70, 9 x 75, DS: 9 x 75-8 x 50

Upright Rows
warms x 1, 12 x 80, 12 x 80, 11 x80

Front Raises-Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS: 13 x 100-12 x 80, DS: 11 x 100-10 x 80

Lying Leg Curls
warms x 2, 10 x 140, 8 x 150

SSC 30 Minutes

Routine A - Rotation 2 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 185-7 x 155, DS:6 x 185-6 x 155

Bent Over Barbell Rows
warms x 2, DS:8 x 215-8 x 195, DS:8 x 215-8 x 195, DS:6 x 225-6 x 205-10 x 145

Standing Single Arm Cable Row
12 x 110, 12 x 115, 12 x 120

Deads with Chains
16 x 225, 15 x 225

Seated Claf Raises
warms x 3, 15 x 140, 14 x 140, 10 x 140

SSC 30 Minutes

Routine A - Rotation 2 - Chest & Cardio

Bench Press
warms x 3, DS:6 x 205-6 x 175, DS:5 x 215-6 x 185, DS:4 x 215-5 x 185

Incline DB Press
warms x 1,10 x 70, 9 x 75, 9 x 75

Slight Incline DB Fly
12 x 50, 11 x 50, 11 x 50

Uneven Push Ups
10-10-20, 10-10-13, 10-10-9

Sprints Bike 24 Minutes

Routine A - Rotation 2 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 255-5 x 215, DS:4 x 265-5 x 225, DS:4 x 265-5 x 225

Leg Press
warms x 1, 10 x 520, 10 x 520, 10 x 52o

Leg Extensions
warms x 1 12 x 210, 11 x 210, 10 x 215

DB Step-Ups
12 x 35, 12 x 35, 12 x 35

Flags
warms x 1, 16, 12, 9

SSC 30 Minutes

Routine A - Rotation 1 - Arms & Sprints

Hammer Curls
warms x 2, DS:6 x 70-6 x 50, DS:6 x 75-6 x 55-8 x 35

Close Grip Bar Curls
warms x 2, 8 x 90, DS:8 x 100-9 x 50

One Arm Cable Curl
12 x 40, 12 x 45, 12 x 50

Tricep Press
warms x 2, DS:8 x 245-8 x 225, DS:8 x 245-8 x 225

French Press
warms x 1, 12 x 70, 12 x 17, Compound: 12 x 80 - 12 x 80 (close grip bench press)

One Arm Rope Pressdowns
12 x 65, 12 x 65

Sprints Bike 24 Minutes

Routine A - Rotation 1 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30, DS:6 x 40-6 x 30

Incline DB Delt Press
warms x 1, 10 x 70, 10 x 70, 8 x 75

Upright Rows
warms x 1, 12 x 80, 12 x 80, 10 x 80

Front Raise with Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-12 x 80, DS:10 x 100-10 x 80

Lying Leg Curl
warms x 2, 10 x 120, 8 x 120

Machine Ab Crunches
16 x 40, 17 x 40, 15 x 50, 11 x 60

Sprints Bike 24 Minutes

Routine A - Rotation 1 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 185-5 x 155, DS:6 x 185-6 x 155

Bent Over Barbell Rows
warms x 2, DS:8 x 215-6 x 195, DS:8 x 195-8 x 165, DS:8 x 195-8 x 165

Standing Single Arm Cable Row
12 x 100, 12 x 105, 12 x 110

Deads with Chains
15 x 225, 14 x 225

Seated Calf Raises
warms x 3, 14 x 140, 13 x 140, 12 x 140

SSC 30 Minutes

Routine A - Rotation 1 - Chest & Cardio

Bench
warms x 3, DS:6 x 195-6 x 165, DS:6 x 210-6 x 175, DS:4 x 215-8 x 180, 20 x 135

Incline DB Press
warms x 1, 8 x 80, 8 x 75, 9 x 70

Slight Incline DB Fly
12 x 50, 10 x 50, 10 x 50

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

Sprints Bike 26 Minutes
------------------------
PM Cardio
SSC 30 Minutes

Routine A - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, DS:4 x 255-5 x 205, DS:4 x 255-5 x 215, DS: 3 x 255-5 x 225, 16 x 145

Leg Press
warms x 1, 10 x 500, 10 x 520, 10 x 520

Leg Extension
warms x 1, 12 x 195, 11 x 200, 10 x 210

DB Step Ups
12 x 35, 12 x 35, 12 x 35

Dragon Flags
warms x 1, 15, 13, 12

SSC 30 Minutes

Routine C - Rotation 4 - Arms & Sprints

Seated DB Curls
warms x 2, DS: 6 x 50-6 x 35, DS:6 x 50-6 x 40

Cable Curls
warms x 2, 10 x 140, DS:9 x 150-9 x 110

One Arm Preacher
12 x 35, 10 x 40, 9 x 40

Tri Pressdowns
warms x 2, DS:8 x 245-8 x 225-8 x 180, DS:8 x 245-8 x 225, 8 x 180

Dbl DB Kickbacks
12 x 40, 12 x 40, 11 x40

Single Arm Pressdowns
12 x 80, 12 x 85

Sprints Bike 20 Minuts

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

Push Press
warms x 2, DS:6 x 105=6 x 95, DS: 5 x 110-5 x 105

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
Bent Over Laterals
12 x 35, 12 x 35, 12 x 40
-----------------------------
DB Shrugs
12 x 115, 12 x 115, 12 x 115

Single Standing Leg Curls
warms x 2, 10 x 55, 10 x 60

Lying Leg Curls
warms x 2, DS:10 x 120-8 x 100, DS:9 x 110-8 x 90

Rope Crunches w/Alt sides
17 x 100, 16 x 100, 15 x 100, 15 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 4 - Back, Calves and Cardio

Pull Ups
12, 12, 10, 10

Deadlifts
warms x 2, DS:8 x 295-8 x 245, DS:7 x 300-7 x 250, DS:6 x 300-6 x 250

Seated Cable Rows
12 x 165, 11 x 165, 10 x 165

High Cable Pulldowns
15 x 110, 14 x 110, 10 x 165

SSC 30 Minutes

Routine C - Rotation 4 - Chest & Cardio

Flat DB Press
warms x 3, 8 x 95, 9 x 95, DS:7 x 95-6 x 75

Chest Dips
8 x 65, 8 x 65, 8 x 70, 8 x 75

Incline DB Press
17 x 65, 16 x 65, 12 x 65

Bench w/Chains
12 x 125, 11 x 125, 10 x 125

SSC 30 Minutes

Routine C - Rotation 4 - Quads, Abs & Cardio

Leg Extensions (star trac)
warms x 1, 10 x 220, 10 x 255, 10 x 280

Front Squats
warms x 3, DS:5 x 175-5 x 155, DS:3 x 185-4 x 165-4 x 135

Sumo Squats
warms x 1, 8 x 210, 8 x 210, 8 x 210

Bar Lunge
12 x 80, 12 x 85, 12 x 95

Hanging Leg Raises
warms x 1, 15, 12, 11

Sprints Bike 20 Minutes

Routine C - Rotation 3 Arms & Cardio

Seated DB Curls
warms x 2, DS:6 x 45-6 x 35, DS:6 x 50-6 x 35

Cable Curls
warms x 2, 10 x 140, DS: 8 x 150-8 x 100

One Arm Preacher Curls
12 x 35, 12 x 35, 8 x 40.. Finish - Alt DB Curls: 8 x 30

Tri Pressdowns
warms x 2, DS:8 x 255-8 x 225, DS:8 x 255-8 x 225-8 x 180

DBL DB Kickbacks
12 x 40, 12 x 40, 10 x 40

Single Arm Pressdowns
13 x 75, 12 x 75, 11 x 50

Sprints Bike 20 Minutes

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

Push Press
warms x 3, DS:6 x 100-6 x 90, DS: 5 x 105-5 x 95
(Finally getting the hang of these and really like them. I'm ready to start packing the weight on the bar)

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
12 x 30, 12 x 35, 12 x 35
------------------------------
DB Shrugs
12 x 115, 12 x 115, 11 x 115

Single Stand Leg Curl
warms x 2, 10 x 55, 10 x 55

Lying Leg Curl
warms x 2, DS:10 x 120-8 x 100, DS:8 x 120-8 x 100

Rope Crunches w/Alt Sides
17 x 100, 15 x 100, 15 x 100, 13 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 3 - Back, Calves & Cardio

Pullups
12, 12, 10, 9

Dealifts
warms x 2, DS: 8 x 285-8 x 235, DS:8 x 295-8 x 245, DS:6 x 300-6 x 250

Seated Cable Rows
12 x 160, 12 x 165, 9 x 170

High Cable Pulldowns
12 x 110, 15 x 110, 13 x 115

SSC 30 Minutes

Routine C - Rotation 3 - Chest & Cardio

Flat DB Press
warms x 3, 10 x 90, 8 x 95, DS:7 x 95-6 x 70

Weighted Chest Dips
8 x 65, 8 x 65, 8 x 70, 8 x 75

Incline DB Press
16 x 65, 14 x 65, 12 x 65

Bench w/Chains
11 x 145, 8 x 145, 8 x 145

SSC 30 Minutes

Routine C - Rotation 3 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 10 x 205, 10 x 210, 10 x 220

Front Squats
warms x 3, DS:5 x 175-5 x 155, DS:3 x 185-4 x 165

Sumo Squats
warms x 1, 8 x 205, 8 x 205, 8 x 210

Bar Lunges
12 x 75, 12 x 80, 12 x 85

Hanging Leg Raises
warms x 1, 16, 15, 13

Sprints Bike 20 Minutes

Routine C - Rotation 2- Bis, Tris and Sprints

Seated DB Curls
warms x 2, DS:6 x 45-6 x 30, DS:6 x 45-6 x 35

Cable Curls
warms x 2, 10 x 140, DS:9 x 140-9 x 100

One Arm Preacher Curls
12 x 30, 12 x 35, 11 x 35

Tricep Pushdowns
warms x 2, DS: 8 x 255-8 x 225, DS:10 x 245-10 x 225-10 x 180

Dbl DB Kickbacks
12 x 35, 12 x 35, 11 x 40

Single Arm Pressdowns
12 x 75, 12 x 75

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Delts, Hammies, Abs & Sprints

Push Press
warms x 2, DS:6 x 95-6 x 85, DS:6 x 100-6 x 85

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
Bent Over Laterals
12 x 30, 12 x 30, 12 x 35
==============================
DB Shrugs
12 x 110, 12 x 115, 11 x 115

Single Standing Leg Curl
warms x 2, 10 x 50, 10 x 55

Lying Leg Curl
warms x 2, DS: 10 x 120-8 x 100, DS: 10 x 120-8 x 100-6 x 80

Rope Crunches w/alt Sides
17 x 100, 15 x 100, 15 x 100, 13 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Back, Calves and Steady State Cardio

Pull Ups
12, 11, 10, 8

Deads
warms x 2, DS: 8 x 285-8 x 235, DS: 8 x 285-8 x 235, DS: 8 x 295-8 x 245

Seated Cable Rows
12 x 155, 11 x 160, 9 x 165

High Cable Pulldowns
15 x 110, 13 x 110, 12 x 115

Standing Calf Raises
warms x 2, 13 x 325, 13 x 325

SSC 30 Minutes

Routine C - Rotation 2 - Chest & Sprints

Flat DB Press
warms x 3, 10 x 90, 10 x 90, DS: 8 x 95-8 x 70

Weighted Chest Dips
9 x 60, 9 x 60, 8 x 65, 8 x 65

Incline DB Press
15 x 65, 13 x 65, 12 x 65

Bench Press with Chains
12 x 145, 10 x 145, 9 x 145

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 10 x 200, 10 x 205, 10 x 210

Front Squats
warms x 3, DS:5 x 170-5 x 145, DS:4 x 180-5 x 155

Sumo Squats
warms x 1, 8 x 200, 8 x 205, 8 x 210

Bar Lunges
12 x 70, 12 x 75, 12 x 80

Hanging Leg Raises
warms x 1, 15, 14, 13

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Arms & Sprints

Seated DB Curls
warms x 2, DS:6 x 40-6 x 30, DS:6 x 45-6 x 30

Cable Curls
warms x 2, 10 x 140, DS:8 x 140-8 x 100

One Arm Preacher Curls
12 x 30, 12 x 30, 11 x 35

Tri Pressdowns-long
warms x 2, DS:8 x 245-8 x 200, DS:8 x 245-8 x 200-8 x 170

Dbl DB Kickback
12 x 30, 13 x 30, 13 x 30

Single Arm Pressdowns
12 x 70, 12 x 75

Sprints Bike 20 Minutes

Routine C - Rotation 1 - Delts, Hammies and Sprints

(LA Fitness)
Push Press
warms x 3, DS:6 x 95-8 x 80, DS:6 x 95-6 x 80 (new for me. Getting the movement down)

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
12 x 30, 12 x 30, 12 x 30
------------------------------
12 x 110, 12 x 110, 12 x 110

Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 55

Lying Leg Curl
warms x 2, DS:5 x 140-8 x 90, DS:10 x 100-10 x 80

Rope Crunches w/Alt. Sides
16 x 100, 14 x 100, 14 x 100, 12 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 1 - Back, Calves & Cardio

Pull Ups
12, 10, 10, 8

Deads
warms x 2, DS:8 x 285-8 x 235, DS:8 x 285-8 x 235, DS:8 x 285-8 x 235

Seated Cable Rows
12 x 150, 11 x 155, 10 x 160

High Cable Pulldowns
15 x 105, 11 x 110, 12 x 115

Standing Calf Raises
warms x 2, 13 x 325, 12 x 325

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Chest & Sprints

Flat DB Press
warms x 3, 7 x 95, 8 x 90, 7 x 90

Weighted Chest Dips
9 x 60, 8 x 60, 8 x 55, 8 x 55

Incline DB Press
14 x 60, 12 x 65, 12 x 65

Bench with Chains
12 x 145, 11 x 145, 10 x 145

Sprints Bike 20 Minutes

Routine C - Rotation 1 - Quads, Abs & Cardio

Leg Extensions Warms x 1, 10 x 200, 10 x 200, 10 x 205 Front Squat Warms x 3, DS:5 x 165-5 x 135, DS:4 x 170-4 x 140 Sumo Squats Warms x 1, 8 x 195, 8 x 195, 8 x 195 Bar Lunge 12 x 65, 12 x 65, 12 x 70 Hanging Leg Raises Warms x 1, 12, 12, 12 Steady State Cardio 30 Minutes

Routine B - Rotation 4 - Arms & Cardio (5/12/12)

Bar Curls Warms x3, DS: 6 x 95 - 6 x 75, DS: 6 x 95 - 6 x 75 Alt DB Curls 8 x 50, 8 x 50 , 8 x 50, DS: 8 x 50-8 x 30 Concentrated DB Curl 12 x 35, 12 x 40, 11 x 40 Weighted Tri Dips DS:17 x 45-15 x 25, DS:15 x 45-11 x 25, DS:11 x 45-8x x 25-7 x BW Rope Pressdowns 12 x 110, 12 x 110, 11 x 115 Reverse Grip Pressdowns 12 x 115, 12 x 120 Sprints Bike 20 Minutes

Routine B - Rotation 4 - Delts, Hammies, & Cardio (8/11/12)

DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-8 x 50-8 x 30

Bar Shrugs
warms x 2, DS:8 x 385-8 x 285, DS:8 x 385-8 x 285

Superset
Front Bar Raises
12 x 40, 12 x 40, 12 x 50
=============================
Rear Lateral Raises
12 x 25, 12 x 25, 12 x 30


Glute/Ham Raises
13, 10, 10, 10

DB Leg Curls
warms x 1, DS:10 x 60-10 x 40, DS:10 x 65-10 x 45

Cable Crunches
17 x 150, 14 x 150, 13 x 150, 12 x 150

SSC 30 Minutes

Routine B - Rotation 4 - Back, Calves & Cardio

(LA Fitness)

Pulldowns
warms x 3, 6 x 160, 6 x 150, 6 x 150

DB Bent Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 80

Close Grip Seated Cable
12 x 140, 10 x 140, 10 x 135

Bent Over Bar Row (no chains)
16 x 115, 13 x 115 14 x 115

Horizontal Calf Machine
warms x 2, 12 x 250, 13 x 250, 14 x 250

Sprints Bike 20 Minutes

No strength today.

Routine B - Rotation 4 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 10 x 90, DS:7 x 90-6 x 70-6 x 40

Bench
warms x 2, DS:7 x 195-8 x 165, DS:6 x 195-6 x 195

Weighted Chest Dips
14 x 30, 12 x 30, 10 x 30

Incline DB Press X Reps
19 x 50, 17 x 50, 15 x 50

SSC 30 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

I bought wraps for my knee yesterday and I babied Hacks a little to give the joint a break.

Hacks
warms x 4, DS:8 x 180-8 x 140, DS:8 x 190-8 x 150

Squats
warms x 2, DS:6 x 220-6 x 200, DS:6 x 225-6 x 205

Leg Extensions
12 x 195, 11 x 195, 9 x 200

Roman Chair Squats
12 x 25, 11 x 25, 10 x 25

Flags
warms x 1, 15, 13, 10

Sprints Eliptical 5 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Arms & Cardio

Barbell Curls
warms x 3, DS:6 x 95-6 x 75, DS:6 x 95-6 x 75-10 x 45

Alternating DB Curls
8 x 45, 8 x 50, DS: 8 x 50-8 x 30

Concentrated DB Curls
12 x 35, 12 x 35, 12 x 35

Weighted Tri Dips
DS:16 x 45-13 x 25,DS:13 x 45-12 x 25,DS:10 x 45-8 x 25

Rope Pressdowns
12 x 110, 11 x 115, DS:10 x 115-10 x 80

Reverse Grip Pressdowns
12 x 115, 12 x 120

Sprints Bike 5 Minutes
SSC 30 Minutes

Routine B - Rotation 3 - Delts, Hammies, Abs & Cardio (Friday 3/4/12)

DB Press
warms x 3, DS:8 x 65-8 x 55, DS:8 x 70-8 x 50

Bar Shrugs
warms x 2, 8 x 385-8 x 275, DS:8 x 385-8 x 275

Superset
Front Bar Raise
12 x 40, 12 x 40, 12 x 40
===========================
12 x 25, 12 x 25, 12 x 25

Glute/Ham Raises
12, 9, 8, 7

DB Leg Curl
warms x 1, DS:10 x 60-10 x 40,DS:10 x 60-10 x 40

Cable Crunches
16 x 150, 15 x 150, 12 x 150, 10 x 150

Sprints 5 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Back, Calves and Cardio

Wide Pulldowns
warms x 3, DS:6 x 180-6 x 160, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 80

Close Grip Seated Row
12 x 140, 12 x 145, DS:12 x 150-12 x 130

Bent Over Bar Row w/Chains
16 x 145, 13 x 155, DS:11 x 155-(10 x 45 - no chains)

Donkey Calf Raises
warms x 2, 15 x rack + 60, 13 x rack + 60, 12 x rack + 60

Sprints Eliptical 5 minutes
SSC 30 Minutes

Routine B - Rotation 3 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 9 x 90, DS:7 x 90-7 x 70

Bench
warms x 2, DS:7 x 195-7 x 165, DS:6 x 195-6 x 165

Weighted Chest Dips
14 x 30, 11 x 30, 9 x 30

Incline DB Press X Reps
19 x 50, 17 x 50, 14 x 50

Sprints Eliptical 5 Minutes
SSC 30 Minutes

Routine B - Rotation 3 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:8 x 190-8 x 160, DS:7 x 200-6 x 170

Squats
warms x 2, DS:6 x 220 - 6 x 200, DS: 6 x 225-6 x 205

Leg Extensions
12 x 90, 10 x 95, 10 x 95

Roman Chair Squats
12 x 25, 11 x 25, 11 x 25

Dragon Flags
warms x 1, 15, 13, 10

Sprints Eliptical 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Arms & Cardio

Barbell Curls
warms x 3, DS:6 x 90-6 x 70, DS:6 x 95-7 x 75

Alternating DB Curls
8 x 45, 8 x 45, 8 x 45

Concentrated Curls
12 x 30, 12 x 35, 12 x 35

Weighted Tricep Dips
DS:17 x 40-15 x 20, DS:12 x 40-8 x 20, DS:10 x 40-6 x 20-6 x BW

Rope Pressdowns
12 x 95, 12 x 100, 12 x 105

Reverse Grip Pressdowns
12 x 110, 12 x 115

Sprints 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Delts, Hammies, Abs and Cardio

Seated DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-8 x 50-8 x 35

Bar Shrugs
warms x 2, DS:8 x 375-8 x 265, DS:8 x 385-8 x 275-8 x 195(strict negs)

Superset
Front Bar Raises
12 x 40, 12 x 40, 12 x 40
==========================
12 x 25, 12 x 25, 12 x 25

Glute/Ham Raises
11, 9, 9, 8

DB Leg Curls
warms x 1, DS: 10 x 55-10 x 35, DS: 10 x 55-10 x 35

Cable Crunches
15 x 150, 15 x 150, 12 x 150, 10 x 150

Sprints Eliptical 5 Minutes
SSC 20 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio

Wide Lat Pulldowms
warms x 3, DS:6 x 180-6 x 16, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 90-8 x 70, DS:8 x 90-8 x 70

Close Grip Seated Row
12 x 140, 12 x 140, 11 x 150

Bent Over Rows w/Chains
15 x 145, 13 x 155, 11 x 155

Donkey Calf Raises
warms x 2, 15 x rack + 50, 13 x rack + 60, 12 x rack + 60

Sprints 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Chest & Cardio

Not that great...Next time
Slight Incline DB Press
warms x 3, 9 x 90, 6 x 95, 10 x 80

Bench
warms x 2, DS:5 x 205-5 x 175, DS:6 x 190-6 x 165

Weighted Chest Dips
13 x 30, 10 x 30, 9 x 30

Incline DB Press x Reps
18 x 50, 16 x 50, 14 x 50

Sprints Eliptical 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:8 x 180-8 x 140, DS:6 x 200-8 x 160

Squats
warms x 2, DS:6 x 215-6 x 195, DS:6 x 220-6 x 200

Leg Extensions
12 x 185, 11 x 190, 10 x 195

Roman Chair Squats
12 x 25, 11 x 25, 11 x 25

Dragon Flags
warms x 1, 15, 12, 10

Sprints 5 Minutes
SSC 20 Minutes

Routine B - Rotation 1 - Arms & Cardio

Barbell Curls (straight bar)
warms x 3, DS:6 x 85-6 x 65, DS:6 x 90-7 x 70

Alternating DB Curls
8 x 40, 8 x 40, 8 x 45

Concentrated DB Curls
12 x30, 12 x 35, 10 x 35

Weighted Tri Dips
DS:16 x 45-15 x 25, DS:12 x 45-8 x 25, DS:8 x 45-6 x 25

Rope Pressdowns
12 x 85, 12 x 90, 12 x 95

Reverse Grip Pressdowns
12 x 100, 12 x 105

Sprints Bike 5 Minutes
SSC 30 Minutes

Routine B - Rotation 1 - Delts, Hammies & Cardio (FRI. 4/20/12)

DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-6 x 50

Bar Shrugs
warms x 2, DS:8 x 305-8 x 255-DS:8 x 315-8 x 265

Super Set
12 x 40, 12 x 40, 12 x 40
==============================
12 x 30, 12 x 30, 12 x 25

Glute/Ham Raise
10, 9, 8, 8

DB Leg Curl
warms x 1, DS:10 x 50-10 x 30, DS:10 x 55-10 x 35

SSC 20 Minutes

Routine B - Rotation 1 - Back, Calves & Cardio

Lat Pulldowns
warms x 3, DS:4 x 200-4 x 180, DS:5 x 180-5 x 160

DB Bent Over Rows
warms x 2, DS:8 x 80-8 x 60, DS:8 x 90-8 x 70

Close Grip Seated Row
12 x 140, 11 x 140, 11 x 140

Bent Over Bar Rows w/Chains
15 x 145, 13 x 155, 11 x 155

Donkey Calf Raises
warms x 2, 13 x rack + 50, 13 x rack + 50, 12 x rack + 50

SSC 30 Minutes

Routine B - Rotation 1 - Chest & Cardio

Slight Incline DB Press
warms x 3, 8 x 85, 8 x 90, 9 x 90

Bench
warms x 2, DS:8 x 185-8 x 155, DS:8 x 200-8 x 165

Weighted Chest Dips
12 x 30, 10 x 30, 8 x 30

Incline DB Press x Reps
16 x 50, 16 x 50, 15 x 50

Sprints Eliptical 10 Minutes
SSC 30 Minutes
=============================
PM Cardio
Sprints Elipitcal 10 Minutes
SSC 15 Minutes

Routine B - Rotation 1 - Quads & Cardio

Hack Squats
warms x 4, DS:8 x 180-8 x 140, DS:8 x 180-8 x 140

Squats
warms x 2, DS:6 x 235-6 x 215, DS:5 x 215-5 x 195

Leg Extensions
12 x 185, 10 x 190, 10 x 190

Roman Chair Squat
12 x 25, 12 x 25, 10 x 25

Sprints 5 Minutes
SSC 20 Minutes
===================
PM Cardio
SSC 25 Minutes

Routine A - Rotation 4 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 70-6 x 50, DS:6 x 70-6 x 50

Close Grip Bar Curl
warms x 2, 8 x 90, DS:7 x 100-7 x 60

One Arm Cable Curl
12 x 45, 12 x 50, 10 x 55

Tricep Pressdown Short
warms x 2, DS:8 x 245-8 x 210, DS:8 x 250-8 x 215

French Press
warms x 1, 12 x 75, 11 x 75, CS:10 x 80-10 x 80 (close grip press)

One Arm Rope Pressdown
12 x 65, 10 x 65

Rope Pressdown 10 x 80

Sprints Elip 10 Minutes
SSC 30 Minutes

Routine A - Rotation 4 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30,DS:6 x 40-6 x 30

Incline DB Delt Press
warms x 1, 9 x 75, 9 x 75, 8 x 80

Upright Rows
warms x 1, 12 x 85, 12 x 85, 11 x 90

Plate Front Raise
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:11 x 100- 11 x 80

Lying Leg Curls
warms x 2, 10 x 170, 10 x 180

Sprints 5 Minutes
SSC 20 Minutes
=========================
PM Cardio
SSC 20 Minutes

Rouitine A - Rotation 4 - Back, Calves, Cardio

Wide Grip Pulldowns
warms x 3, 8 x 185, 7 x 195, DS:5 x 195-5 x 150

Bent Over Bar Rows
warms x 2, DS:12 x 200-12 x 185, DS:8 x 215-8 x 195, DS:8 x 225-8 x 205

One Arm Cable Row
12 x 90, 12 x 95, 10 x 100

Deads w/Chains
15 x 225, 13 x 225

Seated Calf Raises
warms x 2, 13 x 140, 12 x 140

SSC 30 Minutes
================
PM Cardio
Sprints Elip 10 Minutes
SSC 20 Minutes

Routine A - Rotation 4 - Chest & Cardio

Screwed up my wrist, somehow?!?!?

Machine Chest Press
warms x 3, DS:6 x 240-6 x 180, DS:6 x 240-6 x 180, DS:6 x 240-6 x 180

Machine Incline Press
warms x 1, 8 x 210, 8 x 255, 8 x 255

Cable Cross
12 x 50, 12 x 60, 12 x 60

Acute Machine Press
10-10-16 x 40, 10 - 10 - 15 x 40, 10 - 10 - 12 x 40

Sprints Elip 5 Minutes
SSC 30 Minutes
=========================
PM Cardio
Sprints Elip 10 Minutes
SSC 20 Minutes

Routine A - Rotation 4 - Quads & Cardio

Squats
warms x 3, DS:5 x 255-5 x 205, DS:5 x 255-5 x 205, DS:4 x 255-5 x 215

Leg Press
warms x 1, 10 x 500, 10 x 510, 10 x 520

Leg Extensions
warms x 1, 12 x 175, 12 x 180, 12 x 185

DB Step-Ups
12 x 30, 12 x 30, 12 x 35

Sprints Elip 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 65-6 x 45, DS:6 x 70-6 x 50

Close Grip Curl
warms x 2, 8 x 90, DS:6 x 90-6 x 60

One Arm Cable Curl
12 x 40, 12 x 40, 12 x 45

Tricep Short Press
warms x 2, DS:8 x 245-8 x 210, DS:10 x 245, 10 x 210

French Press
warms x 1, 12 x 70, 11 x 75, CS:10 x 80- 10 x80 (close press)

One Arm Rope Pressdowns
12 x 65, 11 x 65

Cardio
Sprints Bile 10 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:8 x 35-8 x 25, DS:6 x 40-6 x 30

Incline DB Delt Press
warms x 1, 8 x 75, 9 x 75, 8 x 75

Upright Rows
warms x 1, 12 x 80, 12 x 80, 8 x 90

Front Raise Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:11 x 100-11 x 80

Lying Leg Raises
warms x 2, 10 x 170, 10 x 170

Sprints Elip 5 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Back & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 185, 7 x 190

Bent Over Barbell Rows
warms x 2, DS:8 x 200-8 x 185, DS:8 x 200-8 x 185, 8 x 205- 8 x 185

One Arm Cable Row
12 x 85, 12 x 90, 10 x 95

Deads with Chains
20 x 135, 13 x 225

Sprints 10 Minutes
SSC 30 Minutes
==================
Sprints 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench
warms x 3, DS:6 x 250-6 x 165, DS:6 x 210-6 x 175, DS:4 x 215-5 x 180

Incline DB Press
warms x 1, 10 x 75, 9 x 75, 9 x 80

Slight Incline Fly
12 x 55, 10 x 55, 10 x 50

Uneven Push Ups
10-10-13, 10-10-10, 10-10-7

Sprints Elip 10 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Quads & Cardio

Squats
warms x 3, DS: 5 x 255-5 x 205, DS:5 x 255-5 x 205, DS:4 x 260-5 x 210

Leg Press
warms x 1, 10 x 500, 10 x 500, 10 x 510

Leg Extensions
warms x 1, 12 x 175, 12 x 175, 10 x 180

DB Step Ups
12 x 25, 12 x 30, 12 x 30

Cardio
Sprints 5 Minutes
SSC 20 Minutes
====================
PM Cardio
SSC 20 Minutes

Routine A - Rotation 2 - Bis, Tris & Cardio

Hammer Curls
warms x 2, DS:7 x 60-7 x 40, DS:6 x 65-6 x 45

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

One Arm Cable Curl
12 x 40, 12 x 45, 12 x 50

Tri Pressdown (short)
warms x 2, DS:8 x 235-8 x 200, DS;8 x 245-8 x 200

French Press
warms x 1, 10 x 60, 12 x 80, 10 x 80-(press)10 x 80

One Arm Rope Pressdowns
12 x 60, 12 x 65

Cardio
Sprints Elip 10 Minutes
SSC 30 Minutes

Routine A - Rotation 2 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:7 x 35-7 x 25, DS:8 x 35-8 x 25

Incline Delt Press
warms x 1, 11 x 70, 10 x 70, 8 x 75

Upright Rows
warms x 1, 12 x 70, 12 x 70, 11 x 80

Front Raise with Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:14 x 100-14 x 80, DS:10 x 100-10 x 80

Lying Leg Curl
warms x 2, 10 x 180, 8 x 170

Cardio
Sprints Elip 10 Minutes
SSC 20 Minutes
===========================
PM Cardio
Sprints Elip 10 Minutes
SSC 15 minutes

Routine A - Rotation 2 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 180, 6 x 185, 5 x 185

Bent Over Barbell Rows
warms x 2, DS:8 x 225- 8 x 185, DS:8 x 200-8 x 185, DS:8 x 200-8 x 185

One Arm Seated Cable Row
12 x 80, 12 x 85, 12 x 90

Deads w/Chains
10 x 135, 16 x 135, 16 x 135

Seated Calf Raises
warms x 2, 12 x 140, 12 x 140

Cardio
Sprints Elip 10 Minutes
SSC 30 Minutes

======================

PM Cardio
Sprints Elip 10 Minutes
SSC 20 Minutes

Routine A - Rotation 2 - Abs & Cardio

Warms x 2

Hanging Flag with Rev Crunch
12, 12, 12

Sit Ups
16, 12

High Cable Flex
warms x 1, 15 x 70, 12 x 60

Cable Crunch w/Alt. Sides
29 x 90, 25 x 100

Cardio
Sprints Elip 10 Minutes
SSC 30 Minutes

Routine A - Rotation 2 - Chest & Cardio

Bench
warms x 3, DS:6 x 185-6 x 155, DS:6 x 205-6 x 165, DS:6 x 205-6 x 175

Incline DB Press
warms x 12, 10 x 70, 8 x 75, 8 x 75

Slight Incline DB Fly
12 x 55, 12 x 55, 10 x 55

Uneven Push Ups
10-10-15, 10-10-12, 10-10-8

Cardio
Sprints Elip 5 Minutes
SSC 30 Minutes
=========================

PM Cardio
SSC 30 Minutes

Routine A - Rotation 2 - Quads & Cardio

Squats
warms x 3, DS:5 x 255-5 x 205, DS:4 x 260- 4 x 210, DS:4 x 260-4 x 210

Leg Press
warms x 1, 10 x 450, 10 x 500, 10 x 500

Leg Extensions
warms x 1, 12 x 170, 12 x 170, 12 x 175

DB Step-Ups
12 x 25, 12 x 25, 12 x 25

Cardio
Sprints Elip 10 Minutes
SSC 20 Minutes

=============================
PM Cardio
Sprints Elip 10 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Back & Cardio

Pull Ups
6,5

Single DB Row
warms x 2, 8 x 85, 8 x 85, 8 x 85

Seated Cable Rows
10 x 140, 10 x 140, 10 x 140

High Cable Pulldowns
15 x 70, 15 x 80, 15 x 90

SSC 30 Minutes

Routine C - Rotation 1 - Chest & Cardio

DB Press - Negatives
warms x 3, 8 x 80, 6 x 85, 6 x 90

Weighted Chest Dips - Negatives
8 x 60, 8 x 60, 7 x 60, 6 x 60

Incline DB Press - Negatives
12 x 60, 11 x 60, 10 x 60

Bench x Reps
15 x 135, 12 x 135, 11 x 135

SSC 30 Minutes

Routine B - Rotation 4 - Arms & Cardio

All Negs

Barbell Curls
warms x 3, DS:6 x 80-6 x 60,DS:7 x 80-6 x 60

Alt. DB Curls
8 x 30, 8 x 32.5, 8 x 32.5

Concentrated DB Curls
12 x 27,5, 12 x 27.5, 11 x 27.5

Weighted Tricep Dips
DS:13 x 40-8 x 20, DS:10 x 40-7 x 20, DS:8 x 40-5 x 20

Rope Pressdowns
12 x 85, 12 x 85, 12 x 85

Reverse Grip Pressdowns
12 x 100, 12 x 100

SSC 30 Minutes

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

Strict Negatives

Military Machine Press
warms x 3, DS:8 x 185-7 x 155, DS:8 x 185-6 x 155

Bar Shrugs
warms x 2, DS:8 x 295-8 x 245, DS:8 x 295-8 x 245

Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
--------------------------
Rear Delt Pec Dec
12 x 80, 12 x 80, 12 x 80

Glute/Ham Raises
10, 9, 8, 8

DB Leg Curl
warms x 1, DS:10 x 50-10 x 30, DS:10 x 50-10 x 30
Machine Crunches
15 x 12, 12 x 12, 11 x 12

SSC 20 Minutes

Routine B - Rotation 4 - Back & Cardio

Pulldowns - Wide (strict negs)
warms x 3, 6 x 175, 6 x 180, 5 x 185

DB Bent Over Rows (strict negs)
warms x 2, DS:8 x 80-8 x 60, DS:8 x 80-8 x 60

Close Grip Seated Rows
12 x 145, 11 x 145, 11 x 145 (strict negs)

Bent Over Bar Rows (slow & controlled)
17 x 135, 15 x 135, 15 x 135


SSC 30 Minutes

Routine B - Rotation 4 - Chest & Cardio

Strict, Controlled Negatives

Slight Incline DB Press
warms x 3, 7 x 80, 6 x 85, 6 x 85

Bench
warms x 2, 8 x 175, 8 x 175, 7 x 185

Weighted Chest Dips
9 x 30, 7 x 30, 6 x 30

Incline DB Press X Reps
22 x 40, 17 x 40, 17 x 40

SSC 30 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

Leg Press (strict negs)
warms x 4, DS:8 x 500-8 x 450, DS:8 x 500-8 x 450

Squats (slow and controlled)
warms x 2, 8 x 185, 6 x 225, 6 x 225

Leg Extensions (strict Negs)
12 x 150, 11 x 150, 10 x 150

Roman Chair Squats (strict negs)
12, 12, 10

Flags w/Reverse Crunches
warms x 1, 15, 13

SSC 20 Minutes

Routine B - Rotation 3 - Arms & Cardio

Strict Negatives

Barbell Curls
warms x 3, DS:6 x 80-6 x 60, DS:6 x 80-6 x 80

Alternating DB Curls
8 x 30, 8 x 32.5, 8 x 32.5

Concentrated DB Curls
12 x 25, 11 x 27.5. 10 x 27.5

Weighted Tricep Dips
DS:12 x 40-9 x 20, DS:10 x 40-6 x 20, DS:8 x 30-6 x BW

Rope Pressdowns
13 x 80, 12 x 80, 11 x 80

Reverse Grip Pressdowns
13 x 80, 13 x 90

SSC 30 Minutes

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

Strict Negatives

Military Machine Press
warms x 3, DS:8 x 185-8 x 155, DS:8 x 185-8 x 155

Bar Shrugs
warms x 2, DS:8 x 295-8 x 245, DS:8 x 295-8 x 245

Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
----------------------------
Rear Delts Pec Deck
12 x 80, 12 x 80, 12 x 80

Glute/Ham Raises - unassisted
10, 9, 8, 8

DB Leg Curls
warms x 1, DS:10x50-10x30, DS:10x50-10x30

Cable Crunches
15 x 130, 15 x 140, 12 x 140

SSC 20 Minutes

Routine B - Rotation 3 - Back, Calves & Cardio

Strict & Controlled Negatives

Lat Pulldowns
warms x 3, 6 x 170, 6 x 175, 5 x 180

DB Bent Over Rows
warms x 2, DS: 8 x 80-8 x 60, DS: 8 x 80 - 8 x 60

Close Grip Seated Rows
12 x 145, 11 x 145, 10 x 145

Bent Over Bar Rows
16 x 135, 14 x 135, 14 x 135

SSC 30 Minutes

Routine B - Rotation 3 - Chest & Cardio

STRICT NEGATIVES

Slight Incline DB Press
warms x 3, 7 x 75, 6 x 80, 6 x 80

Bench
warms x 2, 8 x 170, 7 x 175, 6 x 175

Weighted Chest Dips
9 x 30, 7 x 30, 6 x 30

Incline DB Press X Reps
20 x 40, 16 x 40, 15 x 40

SSC 30 Minutes

Routine B - Rotation 3 - Quads, Abs & Cardio

What a hell of a start to my day but I got a decent workout in anyway.

Leg Press (negs)
warms x 4, DS:8 x 500-8 x 450, DS:8 x 500-8 x 450

Squats (slow and controlled)
warms x 2, 6 x 225, 6 x 225

Leg Extensions (negs)
12 x 150, 11 x 150

Roman Chair Squats (negs)
12, 11

SSC 20 Minutes

Routine B - Rotation 2 - Arms & Cardio

Strict Negatives

Barbell Curls
warms x 3, DS:6 x 80- 6 x 60, DS:6 x 80-6 x 60

Alt DB Curls
8 x 35, 8 x 30, 8 x 30

Concentrated Curls
12 x 30, 10 x 30, 10 x 25

Weighted Tri Dips
DS:12 x 50-8 x 30, DS:8 x 40-6 x 20, 6 x 30-5 x BW

Rope Pressdowns
12 x 80, 12 x 80, 12 x 80

Reverse Grip Pressdowns
12 x 100, 13 x 100

SSC 30 Minutes

Routine B - Rotation 2 - Delts, Hammies, Abs & Cardio

Strict Negatives

Military Press - Machine
warms x 3, DS:8 x 185-8 x 155, DS:8 x 185-6 x 155

Bar Shrugs
warms x 2, DS:8 x 275-8 x 225, DS:8 x 295-8 x 245

Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
--------------------------
Rear Delts - Pec Deck
12 x 80, 12 x 80, 12 x 80

Glute/Ham Raises
10, 9, 7, 7

DB Leg Curl
warms x 2, DS:10 x 50-10 x 30, DS:9 x 50-9 x 30

Ab Wheel
12, 10, 11

SSC 20 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio

Lat Pulldowns - Wide Grip (negs)
warms x 3, 8 x 160, 6 x 170, 6 x 175

DB Bent Over Rows (negs)
warms x 2, DS:8 x 80-8 x 60, DS:8 x 80-8 x 60

Close Grip Seated Row (negs)
12 x 140, 12 x 140, 10 x 150

Bent Over Barbell Rows (negs)
15 x 135, 13 x 135, 12 x 135

Donkey Calf Raises (negs)
warms x 2, 15 x 15, 14 x 15

SSC 30 Minutes

Routine B - Rotation 2 - Chest & Cardio

Strict Negatives

Slight Incline DB Press
warms x 3, 9 x 70, 7 x 75, 6 x 75

Bench
warms x 2, 8 x 155, 7 x 165, 8 x 170

Chest Dips
9, 8, 8

Incline DB High Reps
17 x 40, 16 x 40, 14 x 40

SSC 30 Minutes

Routine B - Rotation 2 - Quads, Abs & Cardio

Leg Press (negs)
warms x 4, DS:8 x 450-8 x 360, DS:8 x 450-8 x 360

Squats (slow and controlled)
warms x 2, 6 x 225, 6 x 225, 6 x 225

Leg Extensions (negs)
12 x 150, 11 x 150, 10 x 150

Roman Chair Squats (negs)
12, 11, 10

Hanging Flag w/Reverse Crunches (negs)
warms x1, 15, 15, 13

SSC 20 Minutes

Routine B - Rotation 1 - Delts, Hammie Abs, & Cardio

Strict Negatives

Military Machine Press
warms x 3, DS,8 x 170-8 x 140, DS: 8 x 170-8 x 140

Bar Shrugs
warms x 2, DS:8 x 275-8 x 225, DS:8 x 275-8 x 225

Superset
Front Raises
12 x 40, 12 x 40, 12 x 40
-------------------------
Rear Delts Machine
12 x 80, 12 x 80, 12 x 80

Glute/Ham Raises
9, 8, 7, 6

DB Leg Curls
warms x 2, DS:12 x 50-12 x 30, DS:11 x 50-11 x 30

Cable Crunches
26 x 120, 15 x 140, 12 x 140

SSC 20 Minutes

Routine B - Rotation 1 - Back, Calves & Cardio

Strict Negatives (3count)

Wide Lat Pulldowns
warms x 3, 7 x 160, 6 x 70, 5 x 170

DB Bent Over Rows
warms x 2, DS:8 x 80-7 x 60, DS:7 x 80-6 x 60

Close Grip Seated Row
10 x 140, 12 x 120, 11 x 120

Bent Over Bar Rows
13 x 135, 12 x 135, 11 x 135

Donkey Calf Raises
warms x 3, 13 x 15, 13 x 15

SSC 30 Minutes

Routine B - Rotation 1 - Chest & Cardio

All Performed with Strict Negatives.

Slight Incline DB Press
arms x 3, 10 x 60, 10 x 60, 10 x 65

Bench
warms x 2, 8 x 185, 6 x 175

Chest Dips
8, 8

Incline DB Press for Reps
15 x 40, 16 x 40

SSC 30 Minutes

Routine B - Rotation 1 - Quads & Cardio

Leg Press
warms x 4, DS: 8 x 410-8 x 360,DS: 8 x 410-8 x 360

Squats
warms x 2, 6 x 225, 6 x 205

Leg Extensions
12 x 150, 12 x 150, 12 x 150

Roman Chair Squats
12, 10

SSC 20 Minutes

Routine A - Rotation 4 - Arms & Cardio

Hammer Curls
warms x 2, 3 x 6 x 60

Close Grip Curl
warms x 2, 2 x 8 x 80

Tri Press Short
warms x 2, 3 x 8 x 245

Lying Bar Ext
warms x 1, 3 x 12 x 60

One Arm Rope Press
2 x 12 x 50

SSC 30 Minutes

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

Side Lateral Raises
warms x 3, 6 x 35, 7 x 35, 7 x 35

Incline DB Delt Press
warms x 1, 8 x 70, 6 x 70

Upright Rows
warms x 1, 12 x 70, 12 x 70, 12 x 70

Front Raises - Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, 12 x 100, 10 x 100

Lying leg Curl
warms x 2, 10 x 190, 8 x 190

Ab Wheel
12, 11, 10

SSC 20 Minutes

Routine A - Rotation 4 - Back, Calves, & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 170, 8 x 175, 7 x 180

Bent Over Row
warms x 2, DS: 8 x 155 - 8 x 135, DS: 8 x 175-8 x 155, DS: 8 x 175 - 8 x 155

One Arm Cable Row
12 x 70, 12 x 80, 12 x 90

Deads
11 x 225, 12 x 225, 15 x 135

Seated Calf
warms x 2, 10 x 140, 10 x 140

SSC 30 Minutes

Routine A - Rotation 4 - Chest & Cardio

Plate Loaded Machine Chest Press
warms x 3, 6 x 240, 6 x 250, 6 x 260, 4 x 270

Machine Incline Press
warms x 1, 8 x 170, 8 x 210, 8 x 240

Slight Incline Fly
12 x 50, 12 x 55, 11 x 55

Uneven Push Ups
10-10-15, 10-10-11, 10-10-9

SSC 30 Minutes

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 245-5 x 185, DS:4 x 255-5 x 195, DS:5 x 225-5 x 185

Leg Press
warms x 1, 10 x 360, 10 x 410, 10 x 450

Leg Extensions
warms x 1, 12 x 150, 12 x 150, 12 x 150

DB Step Ups
12 x 20, 12 x 20, 12 x 20

SSC 20 Minutes

Routine A - Rotation 3 - Arms & Cardio

Hammer Curls
warms x 2, 6 x 60, 6 x 65, DS: 5 x 70-5 x 50


Close Grip Curl
warms x 2, 8 x 80, 8 x 80

One ARm Cable Curl
12 x 40, 12 x 35, 12 x 30

Tri Pressdown (short)
warms x 2, 8 x 235, 8 x 245, 8 x 245

Lying Bar Extensions
warms x 1, 12 x 60, 12 x 60, 12 x 60

One Arm Rope Pressdown
12 x 50, 12 x 50

SSc 30 Minutes

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

Side Lateral Raises
warms x 3, 6 x 35, 7 x 35, 7 x 35

Incline DB Delt Press
warms x 1, 12 x 65, 12 x 65, 9 x 75

Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80

Front Plate Raises
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, 15 x 100, 12 x 100, 11 x 100

Lying Leg Curls
warms x 2, 10 x 190, 9 x 190

Machine Crunches
15 x 12, 13 x 12, 13 x 12, 12 x 12

SSC 20 Minutes

Routine A - Rotation 3 - Back, Calves and Cardio

Wide Grip Pulldowns
warms x 3, 8 x 170, 8 x 170, 6 x 180

Bent Over Bar Rows
warms x 2, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135

One Arm Seated Cable Row
12 x 60, 12 x 70, 12 x 80

Deads for Reps
12 x 225, 10 x 225

Seated Calf Raises
warms x 3, 13 x 120, 13 x 120, 11 x 120

SSC 30 Minutes

Routine A - Rotation 3 - Chest & Cardio

Plate Loaded Machine Chest Press
warms x 3, 6 x 240, 6 x 250, 6 x 260, 5 x 270

Machine Incline Press
warms x 1, 8 x 165, 8 x 170, 8 x 210

Slight Incline DB Fly
15 x 35, 12 x 50, 12 x 55

Uneven Push Ups
10-10-15, 10-10-9, 10-10-7

SSC 30 Minutes