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