Routine A - Rotation 1 - Abs & HIIT

warms x 2

Hanging Straight Leg Raise with Twist
11, 8

Cable Crunches
warms x 1
16 x 120
14 x 120
13 x 120

High Cable Flexion
warms x 1
12 x 50
11 x 50

Hammer Strength Crunch
warms x 1
32 x 30
26 x 30
20 x 30

HIIT
Bike 10 minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 300
9 x 300

Front Squats
warms x 2
8 x 195
8 x 205
7 x 215
5 x 215

Sumo Squats
warms x 1
10 x 205
10 x 205
10 x 215

Dumb Bell Step Ups
12 x 35
11 x 40
10 x 40

Seated Calf Raises - Singles
20 x 25
20 x 25
20 x 30
18 x 30
16 x 35

Routine C - Rotation 4 - Delts & Tris

Seated Dumb Bell Press
warms x 2
8 x 65
8 x 70
8 x 70
7 x 70

Up Right Rows
warms x 2
10 x 95
10 x 95
7 x 100

Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
10 x 30

Tricep Bar Extensions
warms x 2
10 x 80
10 x 80
7 x 90

Dumb Bell Kickbacks
warms x 1
12 x 30
12 x 30
10 x 32.5

Routine C - Rotation 4- Back & Hams

Weighted Wide Grip Pull Ups
13 x 10
11 x 10
8 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 205
8 x 205
7 x 215

Rope Pull Downs
warms x 1
12 x 100
12 x 100
10 x 100

Stiff Leg Deads
warms x 2
8 x 255
7 x 265
6 x 265

Dumb Bell Leg Curls
warms x 2
12 x 45
11 x 50

Routine C - Rotation 4 - Chest & Bis

Weak in my right pec today.
Not bad for having some issues.

Dumb Bell Bench Press
warms x 2
8 x 95
8 x 100
7 x 100
5 x 100

Slight Incline Dumb Bell Press
warms x 2
8 x 85
9 x 80

Incline Flies
warms x 1
10 x 45
12 x 45
10 x 45

Hammer Curls
warms x 2
6 x 60
6 x 65
5 x 65

Close Grip Curl
warms x 1
10 x 90
9 x 90
9 x 90

Routine C - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 295
10 x 300

Squats
warms x 2
8 x 285
8 x 285
6 x 295
5 x 295

Leg Press
warms x 1
10 x 470
10 x 540
7 x 590

Walking Dumb Bell Lunges
12 x 40
10 x 40
8 x 40

Seated Calf Raises (High & not so High Reps)
30 x 90
27 x 90
21 x 90
19 x 90
17 x 90

Routine C - Rotation 3 - Abs & HIIT

warms x 2

Hanging Straight Leg Raises with Twist
10, 7

Cable Crunches
warms x 2
15 x 120
14 x 120
12 x 120

Hammer Strength Crunches
warms x 1
25 x 30
25 x 30
20 x 30

HIIT
Bike 7 minutes