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