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