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