Routine A - Rotation 4 - Abs & Cardio

warms x 2

Flags
20, 12

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

High Cable Flexion
warms x 1
14 x 40
14 x 50
12 x 50

Vacuum
3x 60 secs
1 x 150 secs

Sprints - Elliptical 20 Minutes

Routine A - Rotation 4 - Quads & Calves

Leg Extensions
warms x 2
10 x 327
10 x 327

Front Squats
warms x 2
8 x 185
6 x 195
5 x 195
5 x 205

Sumo Squats
warms x 1
10 x 215
10 x 225
7 x 245

DB Step Ups
12 x 42.5
12 x 45
11 x 47.5

Seated Single Calf Raises
20 x 45
18 x 50
18 x 55
15 x 60
12 x 65

SSC 10 Minutes ( not counting towards my 90 minute total. Just a little extra)

Routine A - Rotation 3 - Delts & Tris

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

Seated Side Lateral Raises
warms x 1
10 x 32.5
10 x 32.5
8 x 32.5

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


Tricep Pressdowns
warms x 2
10 x 100
Drop Set
8 x 100 - 8 x 70

DB Rxtensions
warms x 1
12 x 75
11 x 80
10 x 80

SSC 30 Minutes

Routine A - Rotation 3 - Abs & Cardio

"Retro Fitness"

warms x 2

Cable Crunch
warms x 1
15 x 72.5
13 x 72.5
10 x 72.5


Ab Wheel on Ramp
14, 13, 10

High Cable Flex
warms x 1
12 x 30
10 x 30

Sprints 15 Eliptical

Routine A - Rotation 3 - Back & Hams

Wide Grip Pulldowns
warms x 2
8 x 165
8 x 170
6 x 175

Dealifts
warms x 2
8 x 295
6 x 305
4 x 310
3 x 310 Reps are low but I was feeling a little aggressive!

Bench Row
warms x 1
10 x 70
10 x 80
7 x 80

Straight Arm Pulldowns
12 x 55
10 x 60
9 x 60

Lying Leg Curls
warms x 2
10 x 210
8 x 215
6 x 215


SSC 25 Minutes

Routine A - Rotation 3 - Chest & Bis

Incline DB Press
warms x 2
8 x 85
8 x 95
Drop Set
5 x 100 - 8 x 65

Bench Press
warms x 2
10 x 185
6 x 190
For Reps
21 x 95

Weighted Chest Dips
18 x 10
14 x 10
10 x 10
10x 10

Barbell Curl
warms x 2
6 x 100
Drop Set
6 x 100 - 11 x 50

Rope Curls
warms x 1
10 x 145
10 x 150
8 x 155

SSC 20 Minutes

Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 320
10 x 325

Front Squats
warms x 2
8 x 175
7 x 185
8 x 185
6 x 195

Sumo Squats
warms x 1
10 x 205
10 x 215
9 x 220

Step Ups
12 x 40
12 x 45
12 x 45

Seated Single Calf Raises
20 x 45
18 x 50
17 x 50
16 x 55
12 x 60

SSC 20 Minutes