Routine B - Rotation 3 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:8 x 190-8 x 160, DS:7 x 200-6 x 170

Squats
warms x 2, DS:6 x 220 - 6 x 200, DS: 6 x 225-6 x 205

Leg Extensions
12 x 90, 10 x 95, 10 x 95

Roman Chair Squats
12 x 25, 11 x 25, 11 x 25

Dragon Flags
warms x 1, 15, 13, 10

Sprints Eliptical 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Arms & Cardio

Barbell Curls
warms x 3, DS:6 x 90-6 x 70, DS:6 x 95-7 x 75

Alternating DB Curls
8 x 45, 8 x 45, 8 x 45

Concentrated Curls
12 x 30, 12 x 35, 12 x 35

Weighted Tricep Dips
DS:17 x 40-15 x 20, DS:12 x 40-8 x 20, DS:10 x 40-6 x 20-6 x BW

Rope Pressdowns
12 x 95, 12 x 100, 12 x 105

Reverse Grip Pressdowns
12 x 110, 12 x 115

Sprints 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Delts, Hammies, Abs and Cardio

Seated DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-8 x 50-8 x 35

Bar Shrugs
warms x 2, DS:8 x 375-8 x 265, DS:8 x 385-8 x 275-8 x 195(strict negs)

Superset
Front Bar Raises
12 x 40, 12 x 40, 12 x 40
==========================
12 x 25, 12 x 25, 12 x 25

Glute/Ham Raises
11, 9, 9, 8

DB Leg Curls
warms x 1, DS: 10 x 55-10 x 35, DS: 10 x 55-10 x 35

Cable Crunches
15 x 150, 15 x 150, 12 x 150, 10 x 150

Sprints Eliptical 5 Minutes
SSC 20 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio

Wide Lat Pulldowms
warms x 3, DS:6 x 180-6 x 16, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 90-8 x 70, DS:8 x 90-8 x 70

Close Grip Seated Row
12 x 140, 12 x 140, 11 x 150

Bent Over Rows w/Chains
15 x 145, 13 x 155, 11 x 155

Donkey Calf Raises
warms x 2, 15 x rack + 50, 13 x rack + 60, 12 x rack + 60

Sprints 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Chest & Cardio

Not that great...Next time
Slight Incline DB Press
warms x 3, 9 x 90, 6 x 95, 10 x 80

Bench
warms x 2, DS:5 x 205-5 x 175, DS:6 x 190-6 x 165

Weighted Chest Dips
13 x 30, 10 x 30, 9 x 30

Incline DB Press x Reps
18 x 50, 16 x 50, 14 x 50

Sprints Eliptical 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:8 x 180-8 x 140, DS:6 x 200-8 x 160

Squats
warms x 2, DS:6 x 215-6 x 195, DS:6 x 220-6 x 200

Leg Extensions
12 x 185, 11 x 190, 10 x 195

Roman Chair Squats
12 x 25, 11 x 25, 11 x 25

Dragon Flags
warms x 1, 15, 12, 10

Sprints 5 Minutes
SSC 20 Minutes

Routine B - Rotation 1 - Arms & Cardio

Barbell Curls (straight bar)
warms x 3, DS:6 x 85-6 x 65, DS:6 x 90-7 x 70

Alternating DB Curls
8 x 40, 8 x 40, 8 x 45

Concentrated DB Curls
12 x30, 12 x 35, 10 x 35

Weighted Tri Dips
DS:16 x 45-15 x 25, DS:12 x 45-8 x 25, DS:8 x 45-6 x 25

Rope Pressdowns
12 x 85, 12 x 90, 12 x 95

Reverse Grip Pressdowns
12 x 100, 12 x 105

Sprints Bike 5 Minutes
SSC 30 Minutes

Routine B - Rotation 1 - Delts, Hammies & Cardio (FRI. 4/20/12)

DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-6 x 50

Bar Shrugs
warms x 2, DS:8 x 305-8 x 255-DS:8 x 315-8 x 265

Super Set
12 x 40, 12 x 40, 12 x 40
==============================
12 x 30, 12 x 30, 12 x 25

Glute/Ham Raise
10, 9, 8, 8

DB Leg Curl
warms x 1, DS:10 x 50-10 x 30, DS:10 x 55-10 x 35

SSC 20 Minutes

Routine B - Rotation 1 - Back, Calves & Cardio

Lat Pulldowns
warms x 3, DS:4 x 200-4 x 180, DS:5 x 180-5 x 160

DB Bent Over Rows
warms x 2, DS:8 x 80-8 x 60, DS:8 x 90-8 x 70

Close Grip Seated Row
12 x 140, 11 x 140, 11 x 140

Bent Over Bar Rows w/Chains
15 x 145, 13 x 155, 11 x 155

Donkey Calf Raises
warms x 2, 13 x rack + 50, 13 x rack + 50, 12 x rack + 50

SSC 30 Minutes

Routine B - Rotation 1 - Chest & Cardio

Slight Incline DB Press
warms x 3, 8 x 85, 8 x 90, 9 x 90

Bench
warms x 2, DS:8 x 185-8 x 155, DS:8 x 200-8 x 165

Weighted Chest Dips
12 x 30, 10 x 30, 8 x 30

Incline DB Press x Reps
16 x 50, 16 x 50, 15 x 50

Sprints Eliptical 10 Minutes
SSC 30 Minutes
=============================
PM Cardio
Sprints Elipitcal 10 Minutes
SSC 15 Minutes

Routine B - Rotation 1 - Quads & Cardio

Hack Squats
warms x 4, DS:8 x 180-8 x 140, DS:8 x 180-8 x 140

Squats
warms x 2, DS:6 x 235-6 x 215, DS:5 x 215-5 x 195

Leg Extensions
12 x 185, 10 x 190, 10 x 190

Roman Chair Squat
12 x 25, 12 x 25, 10 x 25

Sprints 5 Minutes
SSC 20 Minutes
===================
PM Cardio
SSC 25 Minutes

Routine A - Rotation 4 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 70-6 x 50, DS:6 x 70-6 x 50

Close Grip Bar Curl
warms x 2, 8 x 90, DS:7 x 100-7 x 60

One Arm Cable Curl
12 x 45, 12 x 50, 10 x 55

Tricep Pressdown Short
warms x 2, DS:8 x 245-8 x 210, DS:8 x 250-8 x 215

French Press
warms x 1, 12 x 75, 11 x 75, CS:10 x 80-10 x 80 (close grip press)

One Arm Rope Pressdown
12 x 65, 10 x 65

Rope Pressdown 10 x 80

Sprints Elip 10 Minutes
SSC 30 Minutes

Routine A - Rotation 4 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30,DS:6 x 40-6 x 30

Incline DB Delt Press
warms x 1, 9 x 75, 9 x 75, 8 x 80

Upright Rows
warms x 1, 12 x 85, 12 x 85, 11 x 90

Plate Front Raise
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:11 x 100- 11 x 80

Lying Leg Curls
warms x 2, 10 x 170, 10 x 180

Sprints 5 Minutes
SSC 20 Minutes
=========================
PM Cardio
SSC 20 Minutes

Rouitine A - Rotation 4 - Back, Calves, Cardio

Wide Grip Pulldowns
warms x 3, 8 x 185, 7 x 195, DS:5 x 195-5 x 150

Bent Over Bar Rows
warms x 2, DS:12 x 200-12 x 185, DS:8 x 215-8 x 195, DS:8 x 225-8 x 205

One Arm Cable Row
12 x 90, 12 x 95, 10 x 100

Deads w/Chains
15 x 225, 13 x 225

Seated Calf Raises
warms x 2, 13 x 140, 12 x 140

SSC 30 Minutes
================
PM Cardio
Sprints Elip 10 Minutes
SSC 20 Minutes

Routine A - Rotation 4 - Chest & Cardio

Screwed up my wrist, somehow?!?!?

Machine Chest Press
warms x 3, DS:6 x 240-6 x 180, DS:6 x 240-6 x 180, DS:6 x 240-6 x 180

Machine Incline Press
warms x 1, 8 x 210, 8 x 255, 8 x 255

Cable Cross
12 x 50, 12 x 60, 12 x 60

Acute Machine Press
10-10-16 x 40, 10 - 10 - 15 x 40, 10 - 10 - 12 x 40

Sprints Elip 5 Minutes
SSC 30 Minutes
=========================
PM Cardio
Sprints Elip 10 Minutes
SSC 20 Minutes

Routine A - Rotation 4 - Quads & Cardio

Squats
warms x 3, DS:5 x 255-5 x 205, DS:5 x 255-5 x 205, DS:4 x 255-5 x 215

Leg Press
warms x 1, 10 x 500, 10 x 510, 10 x 520

Leg Extensions
warms x 1, 12 x 175, 12 x 180, 12 x 185

DB Step-Ups
12 x 30, 12 x 30, 12 x 35

Sprints Elip 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 65-6 x 45, DS:6 x 70-6 x 50

Close Grip Curl
warms x 2, 8 x 90, DS:6 x 90-6 x 60

One Arm Cable Curl
12 x 40, 12 x 40, 12 x 45

Tricep Short Press
warms x 2, DS:8 x 245-8 x 210, DS:10 x 245, 10 x 210

French Press
warms x 1, 12 x 70, 11 x 75, CS:10 x 80- 10 x80 (close press)

One Arm Rope Pressdowns
12 x 65, 11 x 65

Cardio
Sprints Bile 10 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:8 x 35-8 x 25, DS:6 x 40-6 x 30

Incline DB Delt Press
warms x 1, 8 x 75, 9 x 75, 8 x 75

Upright Rows
warms x 1, 12 x 80, 12 x 80, 8 x 90

Front Raise Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:11 x 100-11 x 80

Lying Leg Raises
warms x 2, 10 x 170, 10 x 170

Sprints Elip 5 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Back & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 185, 7 x 190

Bent Over Barbell Rows
warms x 2, DS:8 x 200-8 x 185, DS:8 x 200-8 x 185, 8 x 205- 8 x 185

One Arm Cable Row
12 x 85, 12 x 90, 10 x 95

Deads with Chains
20 x 135, 13 x 225

Sprints 10 Minutes
SSC 30 Minutes
==================
Sprints 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench
warms x 3, DS:6 x 250-6 x 165, DS:6 x 210-6 x 175, DS:4 x 215-5 x 180

Incline DB Press
warms x 1, 10 x 75, 9 x 75, 9 x 80

Slight Incline Fly
12 x 55, 10 x 55, 10 x 50

Uneven Push Ups
10-10-13, 10-10-10, 10-10-7

Sprints Elip 10 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Quads & Cardio

Squats
warms x 3, DS: 5 x 255-5 x 205, DS:5 x 255-5 x 205, DS:4 x 260-5 x 210

Leg Press
warms x 1, 10 x 500, 10 x 500, 10 x 510

Leg Extensions
warms x 1, 12 x 175, 12 x 175, 10 x 180

DB Step Ups
12 x 25, 12 x 30, 12 x 30

Cardio
Sprints 5 Minutes
SSC 20 Minutes
====================
PM Cardio
SSC 20 Minutes