Routine A - Rotation 2 - Abs & Cardio

warms x 2

Hanging Leg Raises with Twist
9, 7

Sit Ups
16, 13

Cable Crunches
warms x 1
15 x 120
12 x 120
Drop Set
12 x 120 - 15 x 70

Sprints: Elliptical - 15 Minutes

Routine A - Rotation 2 - Delts & Tris

Seated Military Press
warms x 2
8 x 115
8 x 130
8 x 135
6 x 140

Seated Side Lateral Raises
warms x 1
10 x 32.5
8 x 32.5
Drop Set
7 x 32.5 - 9 x 20

Barbell Front Raises
warms x 1
10 x 75
8 x 85
Drop Set
6 x 85 - 10 x 45

Tricep Press Downs
warms x 2
10 x 95
10 x 100
9 x 105

DB Extensions
warms x 1
12 x 75
11 x 80
7 x 85

SSC 25 Minutes

Routine A - Rotation 2 - Back & Hams

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

Deadlifts
warms x 2
8 x 295
5 x 305
5 x 305
4 x 310

Bench Rows
warms x 1
10 x 70
10 x 75
8 x 80

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

Leg Curl
warms x 2
10 x 205
7 x 210
6 x 210

SSC 25 Minutes

Routine A - Rotation 2 - Abs & Cardio

(Retro Fitness)

warms x 2

Flags
20, 10

Cable Crunches
warms x 1
15 x 47.5
13 x 52.5
11 x 52.5

High Cable Flex
warms x 1
12 x 22.5
10 x 22.5


Sprints - Bike 15 Minutes
SSC - Walk 10 Minutes

Routine A - Rotation 1 - Chest & Bis

Incline DB Press
warms x 2
8 x 80
8 x 85
8 x 95
5 x 100

Bench
warms x 2
10 x 175
Drop Set
7 x 185 - 7 X 125

Weighted Chest Dips
15 x 10
11 x 10
9 x 10
8 x 10

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

Rope Curls
warms x 1
10 x 140
10 x 145
8 x 150

SSC 40 Minutes

Routine A - Rotation 1 - Quads & Calves

Leg Extensions
warms x 2
10 x 320
10 x 325

Front Squats
warms x 2
8 x 165
8 x 165
8 x 175
7 x 185

Sumo Squats
warms x 1
10 x 185
10 x 205
8 x 215

DB Step Ups
10 x 45
10 x 40
12 x 35

Seated Single Calf Raises
20 x 45
17 x 50
17 x 50
15 x 50
13 x 50

Routine A - Rotation 1 - Delts & Tris

Still having some issues with the left shoulder area.

Seated Military Press (86 smith machine)
warms x 2
8 x 95
8 x 105
8 x 125
7 x 135

Seated Side Lateral Raises
warms x 1
10 x 30
8 x 30
10 x 27.5

Barbell Front Raises
warms x 1
10 x 50
10 x 50
7 x 60

Tricep Pressdowns
warms x 2
10 x 80
10 x 90
10 x 95

DB Extensions
warms x 1
12 x60
12 x 65
12 x 65

SSC 15 Minutes