Routine A - Rotation 4 - Bis, Tris and Cardio

Hammer Curls
warms x 2, DS: 6 x 65 - 6 x 45, DS: 6 x 65-6 x 45

Close Grip Curls
warms x 2,  8 x 70, 8 x 70

One Arm Cable
12 x 30, 11 x 40, 10 x 40

Tricep Press Short
warms x 2, DS:8 x 200, 8 x 180, DS: 8 x 225-8 x 200-8 x 180

Lying Bar Extensions
warms x 1, 12 x 70, 12 x 70, CS:12 x 70-12 x 70 (close bench)

One Arm Rope Pressdown
12 x 70, 11 x 75

SSC 20 Minutes

Routine A - Rotation 4 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3,  x 35, 6 x 40, DS: 5 x 45-7 x 25

Smith Incline Delt Press
warms x 1, 8 x 120, 9 x 130, 8 x 140

Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80

Front Plate Raise
12 x 45. 12 x 45

Stiff Deads
warms x 2, DS: 10 x 235-10 x 195, DS: 10 x 235-10 x 195

Lying Leg Curl
warms x 1, 11 x 130, 10 x 140, 9 x 150

Machine Crunches
15 x 120, 14 x 140, 15 x 140, 9 x 150

SSC 20 Minutes

Routine A - Rotation 4 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 180, 7 x 185, 6 x 190

Bent Over Bar Rows
warms x 2, DS:8 x 215-8 x 195, DS:8 x 215-7 x 195, DS:6 x 215-6 x 195

Machine One Arm Row
12 x 120, 12 x 135, 11 x 150

Deads w/Chains
12 x 235, 12 x 235

Seated Calf Raises
warms x 3
12 x 140, 12 x 140

SSC 15 Minutes

Routine A - Rotation 4 - Chest & Cardio

Bench Press
warms x 3, 6 x 215, 5 x 220, 4 x 220,  DS: 4 x 220-14 x 145

Incline DB Press
warms x 1, 10 x 75, 10 x 80, 8 x 80

Slight Incline DB Fly
12 x 50, 12 x 55, 11 x 55

Uneven Push Ups
10-10-24, 10-10-13, 10-10-10

SSC 40 Minutes

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, 5 x 245, 4 x 255, DS:4 x 255-5 x 225

Leg Press
warms x 1, 10 x 500, 10 x 540

Leg Extensions
warms x 1, 12 x 180, 12 x 180, 12 x 185

DB Step-Ups
12 x 35, 12 x 35, 12 x 35

Hanging Flags w/Rev Crunches
warms x 1, 15, 14, 12

SSC 30 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench
warms x 3, 6 x 205, 6 x 215, 4 x 220, DS:3 x 220-10 x 155

Incline DB Press
warms x 1, 10 x 70, 10 x 75, 10 x 80

Slight Incline DB Fly
12 x 50, 12 x 50, 11 x 55

Uneven Push Ups
10-10-23, 10-10-17, 10-10-11

Sprints Elip 10 Minutes - 10 Sprints
SSC 30 Minutes

Routine A - Rotation 3 - Quads, Abs & Cardio

9/17/12
Squats
warms x 3, 5 x 245, 5 x 255, 4 x 265, 10 x 165

Leg Press
warms x 1, 10 x 450, 10 x 500, 10 x 540

Leg Extensions
warms x 1, 10 x 180, 11 x 180, 11 x 180

DB Step-Ups
12 x 25, 12 x 25, 12 x 25

Machine Crunches
warms x 1, 12 x 12, 12 x 12, 11 x 12

SSC 20 Minutes

Routine A - Rotation 1 - Back, Calves, Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 170-8 x 150, DS:8 x 10-8 x 150

Bent Over Barbell Rows
warms x , DS:8 x 15-8 x 195, DS:6 x 15-6 x 195, DS:8 x 15-8 x 195

Standing One Arm Cable Row
1 x 130, `10 x 120, 11 x 120

Seated Calf
warms x 3, 12 x 110, 12 x 110

SSC 25 Minutes

Routine A - Rotation 1 - Cardio

Sprints Bike 20 Minutes
SSC 45 Minutes
====================

Sprints Bike 20 Minutes
SSC 35 Minutes

Routine A - Rotation 1 - Chest & Cardio

Bench Press
warms x 3, DS:6 x 205-6 x 175, DS:4 x 215-6 x 185, DS:4 x 215-5 x 195, 20 x 135

Incline DB Press
warms x 1, 9 x 75, 9 x 80, 8 x 80

Slight Incline DB Fly
12 x 50, 12 x 50, 12 x 50

Uneven Push Ups
10-10-20, 10-10-11, 10-10-10

SSC 45 Minutes

Routine A - Rotation 1 - Quads, Abs & Cardio

Squats
warms x 3, DS:4 x 65-4 x 25, DS:4 x 265-44 x 225, DS:3 x 265-4 x 225, 21 x 135

Leg Press
warms x 1, 10 x 630, DS:8 x 720-8 x 520

Leg Extensions
warms x1, 12 x 180, 12 x 185, 10 x 195

DB Step Ups
12 x 30, 1 x 30, 12 x 30

Hang Flag with Rev Crunch
warms x 1, 16, 15, 14

Sprints Bike 20 Minutes (1min)
SSC 45 Minutes

Routine C - Rotation 4 - Arms & Cardio

Seated DB Curls
warms x , DS:6 x 5-6 x 35, DS:6 x 50-6 x 40

Cable Curls
warms x , 6 x 140, 7 x 12o

One Arm Preacher
12 x 30, 12 x 35, 10 x 40

Tri Pressdowns
warms x , DS:8 x 245-8 x 225, DS:8 x 245-8 x 225-8 x 180

DBL DB Kickbacks
12 x 40, 11 x 45, 10 x 45

Single Arm Pressdown
1 x 85, 12 x 85

SSC 20 Minutes