Routine C - Rotation 1 - Delts, Hammies & Cardio

Machine Military Press
warms x 3, DS:6 x 195-6 x 165, DS:6 x 210-6 x 180

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
Bent Over Laterals
12 x 35, 12 x 35, 12 x 35
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DB Shrugs
12 x 115, 12 x 115, 12 x 115

Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 60

Lying Leg Curl
warms x 2, DS:10 x 120-10 x 100, DS:10 x 120-10 x 100

Rope Crunches w/Alt Sides
17 x 100, 10 x 110, 10 x 110, 10 x 110

Sprints Bike 20 Minutes
SSC 45 Minutes