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