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
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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