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