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
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PM Cardio
Sprints Elip 10 Minutes
SSC 15 minutes