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