Routine B - Rotation 4 - Arms & Cardio

Bar Curls
warms x 3 < DS:7 x 90-8 x 50, DS:6 x 90-8 x 50

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

Con Curls
12 x 35, 12 x 35, 12 x 35

Weighted Tricep Dips
DS:18 x 45-14 x 25, DS:12 x 45-9 x 25, DS:11 x 45-8 x 25-6 x BW

Rope Pressdowns
12 x 105, 11 x 110, 10 x 110

Reverse Grip Pressdowns
12 x 120, DS: 12 x 125-10 x 100

Sprints Bike 34 Minutes
SSC 30 Minutes