Routine B - Rotation 3 - Chest & Cardio

Slight Incline DB Press
warms x 3, 9 x 80, DS:8 x 80-8 x 65

Bench
warms x 2, 8 x 195, 8 x 195, 6 x 195

Chest Dips
8 x 40, 10 x BW, 8 x BW

Incline DB Press x Reps
16 x 45, 16 x 45, 16 x 45

SSC 45 Minutes

Routine B - Rotation 3 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:8 x 180-8 x 160, DS: 7 x 180-6 x 160

Squats
warms x 2, DS:6 x 215-6 x 195, DS: 6 x 235-6 x 215-6 x 195

Leg Extensions
12 x 180, 12 x 180, 10 x 190

Sissy Squats
12 x 45, 12 x 45, 10 x 45

Hang Leg Raises
warms x 1, 12, 12, 11

SSC 20 Minutes

Routine B - Rotation 2 - Arms & Cardio

Bar Curls
warms x 3, DS:6 x 90-6 x 70, DS:6 x 90-6 x 70

Alt DB Curls
8 x 45, 8 x 45, DS:8 x 50-8 x 30

Con. DB Curls
12 x 35, 12 x 35, 11 x 40

Weighted Tri Dips
DS:15 x 40-12 x 20, DS:12 x 40-8 x 20, DS:10 x 40-6 x 20-6 x BW

Rope Pressdowns
12 x 110, 11 x 115, DS:9 x 120-10 x 80

Rev. Grip Pushdowns
12 x 130, DS: 11 x 140-10 x 110

Sprints Elip 5 Minutes
SSc 30 Minutes

Routine B - Rotation 2 - Delts, Hammies, Abs & Cardio

Seated DB Press
warms x 3, DS:8 x65-8 x 45, DS:7 x 65-7 x 5-7 x 35

Bar Shrugs
warms x 2, DS:8 x 315-8 x 285, DS:8 x 315-8 x 285-8 x 235

Superset
Front Raise - Bar
12 x 50, 12 x 50, 12 x 60
=====================
Rear Lateral Raises
12 x 35, 12 x 35, 12 x 40

Glute/Ham Raises
10, 9, 8, 7

DB Leg Curls
warms x 1, DS:10 x 65-10 x 45, DS:9 x 65-9 x 45

Cable Crunches
18 x 140, 16 x 140, 13 x 140, 12 x 140

SSC 10 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio

Lat Pulldowns
warms x 3, DS:7 x 180-6 x 160, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 80

Close Grip Seated Row
12 x 150, 11 x 155, 10 x 155

Bent Over Bar Row w/ Chains

15 x 145, 15 x 145, 14 x 145

Donkey Calf Raises
warms x 3, 14 x 15+50, 13 x 15+50, 13 x 15+50

Sprints Elip 5 Minutes
SSC 20 Minutes

Routine B - Rotation 2 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 9 x 95, DS:7 x 95-6 x 75

Bench
warms x 2, DS:8 x 195-8 x 165, DS:5 x 205-6 x 175-6 x 145

Weighted Chest Dips
10 x 40, 9 x 40, 9 x 40

Incline DB Press x Reps
14 x 60, 13 x 60, 11 x 60

Sprints Eliptical 5 Minutes (1min sprints)
SSC 20 Minutes

Routine B - Rotation 2 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:7 x 160-7 x 140, DS:7 x 160-7 x 140

Squats
warms x 2, DS:6 x 195-6 x 155, DS:6 x 205-6 x 165-6 x 145

Leg Extensions
12 x 180, 11 x 180, 11 x 180

Roman Chair Squats
12 x 35, 12 x 35, 11 x 35

Hanging Leg Raises
warms x 1, 12, 12, 11

SSC 15 Minutes

Routine B - Rotation 1 - Arms & Cardio

Barbell Curls
warms x 3, DS:7 x 80-7 x 60, DS:6 x 90-6 x 70

Alt DB Curls
8 x 50, 8 x 45, DS:8 x 45-8 x 30

Cont. DB Curl
12 x 30, 12 x 35, 10 x 45

Weighted Tri Dips
DS:15 x 45-13 x 25, DS:11 x 45-9 x 25, DS:8 x 45-6 x 25-6 x BW

Rope Pressdowns
12 x 100, 12 x 105, 11 x 110

Reverse Grip Pressdowns
12 x 120, DS:12 x 130-10 x 100

SSC 30 Minutes

Routine B - Rotation 1 - Delts, Hammies, Abs & Cardio

DB Seated Press
warms x 3, DS:7 x 75-8 x 50, DS:8 x 70-8 x 50-8 x 35

Bar Shrugs
warms x 2, DS:8 x 305-8 x 285, DS:8 x 315-8 x 285-8 x 235

Superset
Front Bar Raises
12 x 40, 12 x 40, 12 x 50
=======================
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 35

Glute/Ham Raises
10, 9, 8, 7

Lying Leg Curl
warms x 1, DS:10 x 120-10 x 100, DS:10 x 120-7 x 100

Cable Crunches
20 x 120, 15 x 140, 13 x 140, 12 x 140

SSC 15 Minutes

Lat Pulldowns
warms x 3, DS:6 x 180-6 x 160, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS, 8 x 100-8 x 80, DS: 7 x 100-8 x 80-7 x 75

Close Grip Seated Row
12 x 145, 12 x 150, 10 x 155

Bent Over Bar Rows w/Chains
15 x 145, 14 x 145, 12 x 145

Donk Calf
warms x 3, 15 x 150, 14 x 150, 12 x 150

Sprints Eliptical 7 Minutes (1 minute sprints)
SSC 25 Minutes

Routine B - Rotation 1 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 80, 10 x 85, DS:9 x 90-9 x 65

Bench
warms x 2, DS:7 x 195-7 x 105, DS:6 x 195-7 x 165

Weighted Chest Dips
12 x 35, 12 x 35, DS:9 x 45-9 x BW

Incline DB Press x Reps
17 x 55, 11 x 65, 10 x 65

SSC 30 Minutes

Routine B - Rotation 1 - Quads

Hack Squats
warms x 4, DS: 6 x 160-6 x 140, DS: 7 x 160 - 6 x 140

Squats
warms x 2, DS:6 x 185- 6  x 155, DS: 6 x 195- 6 x 165

Leg Extensions
11 x 180, 11 x 180, 10 x 180

Sissy Squats
12 x 35, 10 x 35, 10 x 35