Routine C - Rotation 3 - Back, Calves & Cardio

Pullups
12, 12, 10, 9

Dealifts
warms x 2, DS: 8 x 285-8 x 235, DS:8 x 295-8 x 245, DS:6 x 300-6 x 250

Seated Cable Rows
12 x 160, 12 x 165, 9 x 170

High Cable Pulldowns
12 x 110, 15 x 110, 13 x 115

SSC 30 Minutes

Routine C - Rotation 3 - Chest & Cardio

Flat DB Press
warms x 3, 10 x 90, 8 x 95, DS:7 x 95-6 x 70

Weighted Chest Dips
8 x 65, 8 x 65, 8 x 70, 8 x 75

Incline DB Press
16 x 65, 14 x 65, 12 x 65

Bench w/Chains
11 x 145, 8 x 145, 8 x 145

SSC 30 Minutes

Routine C - Rotation 3 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 10 x 205, 10 x 210, 10 x 220

Front Squats
warms x 3, DS:5 x 175-5 x 155, DS:3 x 185-4 x 165

Sumo Squats
warms x 1, 8 x 205, 8 x 205, 8 x 210

Bar Lunges
12 x 75, 12 x 80, 12 x 85

Hanging Leg Raises
warms x 1, 16, 15, 13

Sprints Bike 20 Minutes

Routine C - Rotation 2- Bis, Tris and Sprints

Seated DB Curls
warms x 2, DS:6 x 45-6 x 30, DS:6 x 45-6 x 35

Cable Curls
warms x 2, 10 x 140, DS:9 x 140-9 x 100

One Arm Preacher Curls
12 x 30, 12 x 35, 11 x 35

Tricep Pushdowns
warms x 2, DS: 8 x 255-8 x 225, DS:10 x 245-10 x 225-10 x 180

Dbl DB Kickbacks
12 x 35, 12 x 35, 11 x 40

Single Arm Pressdowns
12 x 75, 12 x 75

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Delts, Hammies, Abs & Sprints

Push Press
warms x 2, DS:6 x 95-6 x 85, DS:6 x 100-6 x 85

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
Bent Over Laterals
12 x 30, 12 x 30, 12 x 35
==============================
DB Shrugs
12 x 110, 12 x 115, 11 x 115

Single Standing Leg Curl
warms x 2, 10 x 50, 10 x 55

Lying Leg Curl
warms x 2, DS: 10 x 120-8 x 100, DS: 10 x 120-8 x 100-6 x 80

Rope Crunches w/alt Sides
17 x 100, 15 x 100, 15 x 100, 13 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Back, Calves and Steady State Cardio

Pull Ups
12, 11, 10, 8

Deads
warms x 2, DS: 8 x 285-8 x 235, DS: 8 x 285-8 x 235, DS: 8 x 295-8 x 245

Seated Cable Rows
12 x 155, 11 x 160, 9 x 165

High Cable Pulldowns
15 x 110, 13 x 110, 12 x 115

Standing Calf Raises
warms x 2, 13 x 325, 13 x 325

SSC 30 Minutes

Routine C - Rotation 2 - Chest & Sprints

Flat DB Press
warms x 3, 10 x 90, 10 x 90, DS: 8 x 95-8 x 70

Weighted Chest Dips
9 x 60, 9 x 60, 8 x 65, 8 x 65

Incline DB Press
15 x 65, 13 x 65, 12 x 65

Bench Press with Chains
12 x 145, 10 x 145, 9 x 145

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 10 x 200, 10 x 205, 10 x 210

Front Squats
warms x 3, DS:5 x 170-5 x 145, DS:4 x 180-5 x 155

Sumo Squats
warms x 1, 8 x 200, 8 x 205, 8 x 210

Bar Lunges
12 x 70, 12 x 75, 12 x 80

Hanging Leg Raises
warms x 1, 15, 14, 13

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Arms & Sprints

Seated DB Curls
warms x 2, DS:6 x 40-6 x 30, DS:6 x 45-6 x 30

Cable Curls
warms x 2, 10 x 140, DS:8 x 140-8 x 100

One Arm Preacher Curls
12 x 30, 12 x 30, 11 x 35

Tri Pressdowns-long
warms x 2, DS:8 x 245-8 x 200, DS:8 x 245-8 x 200-8 x 170

Dbl DB Kickback
12 x 30, 13 x 30, 13 x 30

Single Arm Pressdowns
12 x 70, 12 x 75

Sprints Bike 20 Minutes

Routine C - Rotation 1 - Delts, Hammies and Sprints

(LA Fitness)
Push Press
warms x 3, DS:6 x 95-8 x 80, DS:6 x 95-6 x 80 (new for me. Getting the movement down)

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
12 x 30, 12 x 30, 12 x 30
------------------------------
12 x 110, 12 x 110, 12 x 110

Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 55

Lying Leg Curl
warms x 2, DS:5 x 140-8 x 90, DS:10 x 100-10 x 80

Rope Crunches w/Alt. Sides
16 x 100, 14 x 100, 14 x 100, 12 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 1 - Back, Calves & Cardio

Pull Ups
12, 10, 10, 8

Deads
warms x 2, DS:8 x 285-8 x 235, DS:8 x 285-8 x 235, DS:8 x 285-8 x 235

Seated Cable Rows
12 x 150, 11 x 155, 10 x 160

High Cable Pulldowns
15 x 105, 11 x 110, 12 x 115

Standing Calf Raises
warms x 2, 13 x 325, 12 x 325

Steady State Cardio 30 Minutes

Routine C - Rotation 1 - Chest & Sprints

Flat DB Press
warms x 3, 7 x 95, 8 x 90, 7 x 90

Weighted Chest Dips
9 x 60, 8 x 60, 8 x 55, 8 x 55

Incline DB Press
14 x 60, 12 x 65, 12 x 65

Bench with Chains
12 x 145, 11 x 145, 10 x 145

Sprints Bike 20 Minutes

Routine C - Rotation 1 - Quads, Abs & Cardio

Leg Extensions Warms x 1, 10 x 200, 10 x 200, 10 x 205 Front Squat Warms x 3, DS:5 x 165-5 x 135, DS:4 x 170-4 x 140 Sumo Squats Warms x 1, 8 x 195, 8 x 195, 8 x 195 Bar Lunge 12 x 65, 12 x 65, 12 x 70 Hanging Leg Raises Warms x 1, 12, 12, 12 Steady State Cardio 30 Minutes

Routine B - Rotation 4 - Arms & Cardio (5/12/12)

Bar Curls Warms x3, DS: 6 x 95 - 6 x 75, DS: 6 x 95 - 6 x 75 Alt DB Curls 8 x 50, 8 x 50 , 8 x 50, DS: 8 x 50-8 x 30 Concentrated DB Curl 12 x 35, 12 x 40, 11 x 40 Weighted Tri Dips DS:17 x 45-15 x 25, DS:15 x 45-11 x 25, DS:11 x 45-8x x 25-7 x BW Rope Pressdowns 12 x 110, 12 x 110, 11 x 115 Reverse Grip Pressdowns 12 x 115, 12 x 120 Sprints Bike 20 Minutes

Routine B - Rotation 4 - Delts, Hammies, & Cardio (8/11/12)

DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-8 x 50-8 x 30

Bar Shrugs
warms x 2, DS:8 x 385-8 x 285, DS:8 x 385-8 x 285

Superset
Front Bar Raises
12 x 40, 12 x 40, 12 x 50
=============================
Rear Lateral Raises
12 x 25, 12 x 25, 12 x 30


Glute/Ham Raises
13, 10, 10, 10

DB Leg Curls
warms x 1, DS:10 x 60-10 x 40, DS:10 x 65-10 x 45

Cable Crunches
17 x 150, 14 x 150, 13 x 150, 12 x 150

SSC 30 Minutes

Routine B - Rotation 4 - Back, Calves & Cardio

(LA Fitness)

Pulldowns
warms x 3, 6 x 160, 6 x 150, 6 x 150

DB Bent Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 80

Close Grip Seated Cable
12 x 140, 10 x 140, 10 x 135

Bent Over Bar Row (no chains)
16 x 115, 13 x 115 14 x 115

Horizontal Calf Machine
warms x 2, 12 x 250, 13 x 250, 14 x 250

Sprints Bike 20 Minutes

No strength today.

Routine B - Rotation 4 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 10 x 90, DS:7 x 90-6 x 70-6 x 40

Bench
warms x 2, DS:7 x 195-8 x 165, DS:6 x 195-6 x 195

Weighted Chest Dips
14 x 30, 12 x 30, 10 x 30

Incline DB Press X Reps
19 x 50, 17 x 50, 15 x 50

SSC 30 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

I bought wraps for my knee yesterday and I babied Hacks a little to give the joint a break.

Hacks
warms x 4, DS:8 x 180-8 x 140, DS:8 x 190-8 x 150

Squats
warms x 2, DS:6 x 220-6 x 200, DS:6 x 225-6 x 205

Leg Extensions
12 x 195, 11 x 195, 9 x 200

Roman Chair Squats
12 x 25, 11 x 25, 10 x 25

Flags
warms x 1, 15, 13, 10

Sprints Eliptical 5 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Arms & Cardio

Barbell Curls
warms x 3, DS:6 x 95-6 x 75, DS:6 x 95-6 x 75-10 x 45

Alternating DB Curls
8 x 45, 8 x 50, DS: 8 x 50-8 x 30

Concentrated DB Curls
12 x 35, 12 x 35, 12 x 35

Weighted Tri Dips
DS:16 x 45-13 x 25,DS:13 x 45-12 x 25,DS:10 x 45-8 x 25

Rope Pressdowns
12 x 110, 11 x 115, DS:10 x 115-10 x 80

Reverse Grip Pressdowns
12 x 115, 12 x 120

Sprints Bike 5 Minutes
SSC 30 Minutes

Routine B - Rotation 3 - Delts, Hammies, Abs & Cardio (Friday 3/4/12)

DB Press
warms x 3, DS:8 x 65-8 x 55, DS:8 x 70-8 x 50

Bar Shrugs
warms x 2, 8 x 385-8 x 275, DS:8 x 385-8 x 275

Superset
Front Bar Raise
12 x 40, 12 x 40, 12 x 40
===========================
12 x 25, 12 x 25, 12 x 25

Glute/Ham Raises
12, 9, 8, 7

DB Leg Curl
warms x 1, DS:10 x 60-10 x 40,DS:10 x 60-10 x 40

Cable Crunches
16 x 150, 15 x 150, 12 x 150, 10 x 150

Sprints 5 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Back, Calves and Cardio

Wide Pulldowns
warms x 3, DS:6 x 180-6 x 160, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 80

Close Grip Seated Row
12 x 140, 12 x 145, DS:12 x 150-12 x 130

Bent Over Bar Row w/Chains
16 x 145, 13 x 155, DS:11 x 155-(10 x 45 - no chains)

Donkey Calf Raises
warms x 2, 15 x rack + 60, 13 x rack + 60, 12 x rack + 60

Sprints Eliptical 5 minutes
SSC 30 Minutes

Routine B - Rotation 3 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 9 x 90, DS:7 x 90-7 x 70

Bench
warms x 2, DS:7 x 195-7 x 165, DS:6 x 195-6 x 165

Weighted Chest Dips
14 x 30, 11 x 30, 9 x 30

Incline DB Press X Reps
19 x 50, 17 x 50, 14 x 50

Sprints Eliptical 5 Minutes
SSC 30 Minutes