Routine B - Rotation 3 - Arms & Cardio

Bar Curls
warms x 3, DS:6 x 95-6 x 75, DS:6 x 95-6 x 75

Alt. DB Curls
8 x 0, 8 x 50, DS:8 x 50-8 x 35

Concentrated DB Curl
12 x 35, 12 x 3, 11 x 35

Weighted Tricep Dips
DS:17 x 45-14 x 25, DS:15 x 45-10 x 25, DS:10 x 45-8 x 25-6 x BW

Rope Pressdowns
12 x 120, 10 x 120, DS:10 x 115-10 x 90

Reverse Grip Pressdowns
12 x 120, 12 x 125

Sprints Bike 40 Minutes
SSC 40 Minutes

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 PM Cardio
Sprints Bike 40 Minutes
SSC 30 Minutes