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