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