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