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