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