Routine C - Rotation 2 - Chest & Arms

Skipped legs this rotation - sciatica acting up.

Upper body is starting to feel strong and pain-free.

DB Press
warms x 3
8 x 100
7 x 105
5 x 110

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

DB Fly
12 x 35
11 x 40
10 x 40

Incline DB Curl
warms x 2
6 x 40
Drop Set
4 x 45 - 5 x 30

Bar Extensions
warms x 2
8 x 90
Drop Set
6 x 90 - 6 x 60

Supersets
Con DB Curls 12 x 30
DB Kickbacks 15 x 15


Con DB Curls 10 x 35
DB Kickbacks 12 x 20


Con DB Curls 10 x 35
DB Kickbacks 10 x 20

Routine C - Rotation 1 - Back & Delts

Pull Ups
13, 10, 8, 6

Seated Cable Row
10 x 150
8 x 160
6 x 170

DB Row
12 x 95
10 x 100

Push Press
5 x 70
Drop Set
5 x 70 - 6 x 30

Side Ups
12 x 15
11 x 15
10 x 15

Routine C - Rotation 1 - Chest & Arms

Chest
DB Press
(warms x 2)
7 x 100
5 x 100
4 x 100

Incline DB Press
(warms x 2)
10 x 70
8 x 75
8 x 75

DB Fly
12 x 35
11 x 35
10 x 35

Arms
Incline DB Curl
(warms x 2)
6 x 40
Drop Set
6 x 40 - 5 x 30

Bar Extensions
(warms x 2)
10 x 70
Drop Set
9 x 80 - 8 x 50

Superset
Con Curls 10 x 30
DB Kickbacks 12 x 15

Con Curls 10 x 30
DB Kickbacks 10 x 15

Con Curls 10 x 30
DB Kickbacks 10 x 15

Routine C - Rotation 1 - Legs

Okay, I'm going to whine a little.
We need to revise this workout. It is putting way to much stress on my lower back. I had to stop half-way through to get on the floor and stretch my back out. I am also holding back in fear of re-injuring my back. If I'm holding back, what's the point?

We'll keep the front squats (even though I hate them) and I'll switch Trap Bar Deads back to regular bar - I know you said they are less stressful to the lower back but it doesn't feel like it to me.
Just suggest another movement for DB Sumo Deads - I hate these too, maybe with a straight bar I might like them. Thanks :)

Leg Extensions
(warms x 1)
10 x 260
10 x 270

Front Squats
(warms x 3)
6 x 160
Drop Set
6 x 160 - 6 x 90

Deads with Trap Bar
(warms x 2)
9 x 180
Drop Set
8 x 140 - 6 x 90

DB Sumo Deads
(warms x 1)
10 x 70
10 x 60
9 x 60

Routine B - Rotation 4 - Back & Delts

Back
Lat Pull Over
(warms x 3)
6 x 80
Drop Set
6 x 85 - 5 x 60

Deadlifts
(warms x 2)
5 x 270
3 x 280
2 x 290

DB Rows
(warms x 2)
12 x 95
9 x 100

Delts
Upright Rows
(warms x 2)
10 x 90
Drop Set
8 x 90 - 6 x 60

Side Laterals Up/Down
15, 20 , 25 X 6 - 10 x 15
15, 20 , 25 X 6 - 10 x 6
15, 20 , 25 X 6 - 10 x 7

Routine B - Rotation 4 - Chest & Arms

This is the best I could do with chest, considering.
I'm trying not beating myself up over it - Everyone gets injured, it takes time to heal.

Chest
Slight Incline DB Press
(warms x 3)
6 x 100
6 x 100
3 x 110

Weighted Chest Dips
(warms x 1)
10 x 45
9 x 45
8 x 45

Flat Bar x Reps
12 x 140
12 x 150
8 x 160

Arms
Barbell Curls
(warms x 2)
6 x 100
Drop Set
6 x 100 - 8 x 50

Tri Press Downs
(warms x 2)
6 x 100
Drop Set
6 x 100 - 6 x 60

Super Set
Rope Curls 12 x 110
DB Extensions 12 x 75
___________________

Rope Curls 12 x 120
DB Extensions 10 x 80
_________________

Rope Curls 11 x 130
DB Extensions 10 x 80

Routine B - Rotation 4 - Abs, Calves & HIIT

Abs
(warms x 1)

Flags with Crunch
17 x BW
14 x BW

Sit Ups
18 x BW
13 x BW

High Cable Flexion
(warms x 1)
10 x 30
9 x 30

Calf Extensions on Leg Press
(warms x 1)
14 x 360
12 x 380
10 x 450

Calf Extension (Life Fitness Machine)
15 x 130
12 x 170

HIIT
Bike 10 minutes