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
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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