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
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PM Cardio
SSC 20 Minutes