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