Routine A - Rotation 4 - Delts, Hammies, Abs & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 35, DS:4 x 45-5 x 35-5 x 25

Incline DB Delt Press
warms x 1, 11 x 70, 10 x 75, DS:8 x 80-8 x 55

Upright Rows
warms x 1, 12 x 90, 11 x 90, 10 x 90

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, DS:11 x 120-11 x 80

Machine Crunches
16 x 100, 16 x 110, 15 x 120, 12 x 130

Sprints Bike 30 Minutes
SSC 35 Minutes