Routine A - Rotation 1 - Abs & Cardio

Warms x 2

Hanging Leg Raises with Twist
8, 6

Sit Ups
13, 10

Ab Wheel on Ramp
13, 11, 9

Ab Bench Crunches
warms x 1
30 x 30
24 x 30

Sprints Bike 15 Minutes

Routine A - Rotation 1 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 160
8 x 165
7 x 170

Deads
warms x 2
8 x 285
7 x 295
5 x 300
3 x 310

Bench Rows
warms x 1
7 x 75
8 x 75
7 x 75

Straight Arm Pulldowns
12 x 55
11 x 60
8 x 60

Leg Curl
warms x 2
10 x 200
8 x 205
5 x 205

Routine A - Rotation 1 - Pecs & Bis

Incline DB Press
warms x 2
8 x 75
8 x 80
8 x 90
5 x 95

Bench
warms x 2
10 x 165
9 x 185

Cable Crossovers (shoulder was getting torn up doing dips)
15, 15, 12, 12 x 35

Barbell Curl
warms x 2
6 x 75
6 x 95
6 x 100

Rope Curls
warms x 1
11 x 135
10 x 140
8 x 140

SSC Walk 20 Minutes

Routine A - Rotation 1 - Abs & Cardio

warms x 2

Hanging Leg Raises
13, 10

Ab Wheel 0n Ramp
12, 11

Life Fitness Machine - Obliques
warms x 1
12 x 65
12 x 70
11 x 80

Vacuum
1 x 35 sec
1 x 35 sec
1 x 35 sec
1 x 60 sec

Sprints Bike 15 Minutes

Toutine

Rotation A -

Rotation A -