Routine B - Rotation1 - Arms & Cardio

Barbell Curls
warms x 3, DS6 x 95-6 x 75, DS:6 x 95-6 x 75

Alt. DB Curls
8 x 50, 8 x 50, DS:8 x 50-8 x 30

Concentrated Curls
12 x 35, 12 x 40, DS: 10 x 40-10 x 25

Weighted Tri Dips
DS:20 x 45-16 x 25, DS:15 x 55-12 x 35,DS:11 x 55-8 x 35-8 x BW

Rope Pressdowns
12 x 115, 11 x 120, 10 x 120

Reverse Grip Pressdowns
12 x 120, 12 x 125

Sprints Bike 30 Minutes
SSC 35 Minutes