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