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