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