Routine A - Rotation 3 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 75-6 x 55, DS:6 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 100, DS:8 x 100-8 x 60

One Arm Cable Curl
12 x 50, 12 x 50, 10 x 50

Tricep Pressdowns
warms x 2, DS:9 x 245-9 x 225, DS:9 x 245-9 x 225-9 x 180

French Press
warms x 1, 12 x 80, 10 x 80, CS:8 x 80-8 x 80 (close press)

One Arm Rope Pressdown
11 x 70, 10 x 70

Sprints Bike 24 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Delts, Hammies, Abs & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30, DS:6 x 40-6 x 30

Incline Delt Press
warms x 1, 10 x 70, 10 x 75, DS:10 x 75-10 x 55

Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80

Front Raise w/ Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:13 x 100-13 x 80

Lying Leg Curl
warms x 2, 12 x 120, 11 x 120

Machine Crunches
15 x 50, 15 x 50, 15 x 60, 14 x 60

Sprints Bike 24 minutes

Routine A - Rotation 3 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 2, DS:8 x 170-8 x 150, DS:7 x 170-7 x 150

Bent Over Bar Row
warms x 2, DS:8 x 215-8 x 195, DS:8 x 215-8 x 195, DS:7 x 225-7 x 205

Standing One Arm Cable Row
12 x 115, 12 x 120, 12 x 125

Deads with Chains
16 x 225, 15 x 225

Seated Calf Raises
warms x 3, 14 x 140, 13 x 140, 12 x 140

SSC 30 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench
warms x 3, DS:5 x 205-5 x 175, DS:4 x 215-6 x 185, DS:4 x 215-5 x 185

Incline DB Press
warms x 1, 12 x 70, 9 x 75, DS:9 x 75-9 x 50

Slight Incline DB Fly
12 x 50, 12 x 50, 12 x 50

Uneven Push Ups
10-10-20, 10-10-10, 10-10-10

Sprints Bike 24 Minutes

Routine A - Rotation 3 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 255-5 x 225, DS:5 x 265-5 x 225, DS:3 x 275-4 x 235

Leg Press
warms x 1, 10 x 400, 10 x 520, 10 x 530

Leg Extensions
11 x 215, 9 x 215, 10 x 210

DB Step Ups
12 x 35, 12 x 35, 10 x 40

Dragon Flags
warms x 1, 16, 12, 11

SSC 30 Minutes

Routine A - Rotation 2 - Sprints

Sprints Bike 24 Minutes
SSC 30 Minutes

Routine A - Rotation 2 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 70-5 x 60, DS:5 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 100, DS:7 x 100-7 x 60

One Arm Cable Curl
12 x 45, 12 x 50, 10 x 55

Tricep Pressdown
warms x 2, DS:9 x 245-9 x 225, DS:8 x 245-8 x 245-8 x 180

French Press
warms x 1, 12 x 80, 12 x 80, CS:10 x 80-10 x 80 (close grip bench)

One Arm Rope Pressdown
12 x 70, 10 x 70

Sprints Bike 24 Minutes

Routine A - Rotation 2 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30, DS:6 x 40-6 x 30

Incline Delt Press
warms x 1, 10 x 70, 9 x 75, DS: 9 x 75-8 x 50

Upright Rows
warms x 1, 12 x 80, 12 x 80, 11 x80

Front Raises-Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS: 13 x 100-12 x 80, DS: 11 x 100-10 x 80

Lying Leg Curls
warms x 2, 10 x 140, 8 x 150

SSC 30 Minutes

Routine A - Rotation 2 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 185-7 x 155, DS:6 x 185-6 x 155

Bent Over Barbell Rows
warms x 2, DS:8 x 215-8 x 195, DS:8 x 215-8 x 195, DS:6 x 225-6 x 205-10 x 145

Standing Single Arm Cable Row
12 x 110, 12 x 115, 12 x 120

Deads with Chains
16 x 225, 15 x 225

Seated Claf Raises
warms x 3, 15 x 140, 14 x 140, 10 x 140

SSC 30 Minutes

Routine A - Rotation 2 - Chest & Cardio

Bench Press
warms x 3, DS:6 x 205-6 x 175, DS:5 x 215-6 x 185, DS:4 x 215-5 x 185

Incline DB Press
warms x 1,10 x 70, 9 x 75, 9 x 75

Slight Incline DB Fly
12 x 50, 11 x 50, 11 x 50

Uneven Push Ups
10-10-20, 10-10-13, 10-10-9

Sprints Bike 24 Minutes

Routine A - Rotation 2 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 255-5 x 215, DS:4 x 265-5 x 225, DS:4 x 265-5 x 225

Leg Press
warms x 1, 10 x 520, 10 x 520, 10 x 52o

Leg Extensions
warms x 1 12 x 210, 11 x 210, 10 x 215

DB Step-Ups
12 x 35, 12 x 35, 12 x 35

Flags
warms x 1, 16, 12, 9

SSC 30 Minutes

Routine A - Rotation 1 - Arms & Sprints

Hammer Curls
warms x 2, DS:6 x 70-6 x 50, DS:6 x 75-6 x 55-8 x 35

Close Grip Bar Curls
warms x 2, 8 x 90, DS:8 x 100-9 x 50

One Arm Cable Curl
12 x 40, 12 x 45, 12 x 50

Tricep Press
warms x 2, DS:8 x 245-8 x 225, DS:8 x 245-8 x 225

French Press
warms x 1, 12 x 70, 12 x 17, Compound: 12 x 80 - 12 x 80 (close grip bench press)

One Arm Rope Pressdowns
12 x 65, 12 x 65

Sprints Bike 24 Minutes

Routine A - Rotation 1 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30, DS:6 x 40-6 x 30

Incline DB Delt Press
warms x 1, 10 x 70, 10 x 70, 8 x 75

Upright Rows
warms x 1, 12 x 80, 12 x 80, 10 x 80

Front Raise with Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-12 x 80, DS:10 x 100-10 x 80

Lying Leg Curl
warms x 2, 10 x 120, 8 x 120

Machine Ab Crunches
16 x 40, 17 x 40, 15 x 50, 11 x 60

Sprints Bike 24 Minutes

Routine A - Rotation 1 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 185-5 x 155, DS:6 x 185-6 x 155

Bent Over Barbell Rows
warms x 2, DS:8 x 215-6 x 195, DS:8 x 195-8 x 165, DS:8 x 195-8 x 165

Standing Single Arm Cable Row
12 x 100, 12 x 105, 12 x 110

Deads with Chains
15 x 225, 14 x 225

Seated Calf Raises
warms x 3, 14 x 140, 13 x 140, 12 x 140

SSC 30 Minutes

Routine A - Rotation 1 - Chest & Cardio

Bench
warms x 3, DS:6 x 195-6 x 165, DS:6 x 210-6 x 175, DS:4 x 215-8 x 180, 20 x 135

Incline DB Press
warms x 1, 8 x 80, 8 x 75, 9 x 70

Slight Incline DB Fly
12 x 50, 10 x 50, 10 x 50

Uneven Push Ups
10-10-15, 10-10-10, 10-10-10

Sprints Bike 26 Minutes
------------------------
PM Cardio
SSC 30 Minutes

Routine A - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, DS:4 x 255-5 x 205, DS:4 x 255-5 x 215, DS: 3 x 255-5 x 225, 16 x 145

Leg Press
warms x 1, 10 x 500, 10 x 520, 10 x 520

Leg Extension
warms x 1, 12 x 195, 11 x 200, 10 x 210

DB Step Ups
12 x 35, 12 x 35, 12 x 35

Dragon Flags
warms x 1, 15, 13, 12

SSC 30 Minutes

Routine C - Rotation 4 - Arms & Sprints

Seated DB Curls
warms x 2, DS: 6 x 50-6 x 35, DS:6 x 50-6 x 40

Cable Curls
warms x 2, 10 x 140, DS:9 x 150-9 x 110

One Arm Preacher
12 x 35, 10 x 40, 9 x 40

Tri Pressdowns
warms x 2, DS:8 x 245-8 x 225-8 x 180, DS:8 x 245-8 x 225, 8 x 180

Dbl DB Kickbacks
12 x 40, 12 x 40, 11 x40

Single Arm Pressdowns
12 x 80, 12 x 85

Sprints Bike 20 Minuts

Routine C - Rotation 4 - Delts, Hammies, Abs & Cardio

Push Press
warms x 2, DS:6 x 105=6 x 95, DS: 5 x 110-5 x 105

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

Superset
Bent Over Laterals
12 x 35, 12 x 35, 12 x 40
-----------------------------
DB Shrugs
12 x 115, 12 x 115, 12 x 115

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

Lying Leg Curls
warms x 2, DS:10 x 120-8 x 100, DS:9 x 110-8 x 90

Rope Crunches w/Alt sides
17 x 100, 16 x 100, 15 x 100, 15 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 4 - Back, Calves and Cardio

Pull Ups
12, 12, 10, 10

Deadlifts
warms x 2, DS:8 x 295-8 x 245, DS:7 x 300-7 x 250, DS:6 x 300-6 x 250

Seated Cable Rows
12 x 165, 11 x 165, 10 x 165

High Cable Pulldowns
15 x 110, 14 x 110, 10 x 165

SSC 30 Minutes

Routine C - Rotation 4 - Chest & Cardio

Flat DB Press
warms x 3, 8 x 95, 9 x 95, DS:7 x 95-6 x 75

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

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

Bench w/Chains
12 x 125, 11 x 125, 10 x 125

SSC 30 Minutes

Routine C - Rotation 4 - Quads, Abs & Cardio

Leg Extensions (star trac)
warms x 1, 10 x 220, 10 x 255, 10 x 280

Front Squats
warms x 3, DS:5 x 175-5 x 155, DS:3 x 185-4 x 165-4 x 135

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

Bar Lunge
12 x 80, 12 x 85, 12 x 95

Hanging Leg Raises
warms x 1, 15, 12, 11

Sprints Bike 20 Minutes

Routine C - Rotation 3 Arms & Cardio

Seated DB Curls
warms x 2, DS:6 x 45-6 x 35, DS:6 x 50-6 x 35

Cable Curls
warms x 2, 10 x 140, DS: 8 x 150-8 x 100

One Arm Preacher Curls
12 x 35, 12 x 35, 8 x 40.. Finish - Alt DB Curls: 8 x 30

Tri Pressdowns
warms x 2, DS:8 x 255-8 x 225, DS:8 x 255-8 x 225-8 x 180

DBL DB Kickbacks
12 x 40, 12 x 40, 10 x 40

Single Arm Pressdowns
13 x 75, 12 x 75, 11 x 50

Sprints Bike 20 Minutes

Routine C - Rotation 3 - Delts, Hammies, Abs & Cardio

Push Press
warms x 3, DS:6 x 100-6 x 90, DS: 5 x 105-5 x 95
(Finally getting the hang of these and really like them. I'm ready to start packing the weight on the bar)

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

Superset
12 x 30, 12 x 35, 12 x 35
------------------------------
DB Shrugs
12 x 115, 12 x 115, 11 x 115

Single Stand Leg Curl
warms x 2, 10 x 55, 10 x 55

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

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

Sprints Bike 20 Minutes