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