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