Routine A - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 325
8 x 330

Front Squats
warms x 2
8 x 175
7 x 180
6 x 185
5 x 190

Sumo Squats
warms x 1
10 x 235
10 x 245
9 x 250

Step Ups
8 x 40
10 x 35
10 x 35

Single Seated Calf Raises
20 x 50
20 x 55
17 x 60
14 x 65
12 x 70

Steady State Cardio 10 Minutes

Routine A - Rotation 3 - Delts & Tris

Barbell Shrugs
warms x 2
10 x 385
8 x 395
Drop Set
7 x 405 - 8 x 225

Seated Side Laterals
warms x 1
10 x 30
10 x 30
8 x 35

Barbell Front Raises
warms x 1
10 x 65
10 x 75
8 x 80

Tricep Press Downs
warms x 2
10 x 175
10 x 190
Drop Set
8 x 200 - 9 x 130

Single Reverse Grip Cable Press Downs
warms x 1
12 x 50
10 x 55
9 x 55

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Back & Hams

Wide Grip Pull Downs
warms x 2
10 x 175
7 x 180
5 x 180

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

Bench Rows
warms x 1
10 x 80
9 x 80
8 x 80

Straight Arm Pull Downs
12 x 60
11 x 60
9 x 60


Strive Leg Curl
warms x 2
10 x 150
10 x 150
8 x 155

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Chest & Bis

Hammer Strength Incline Bench
warms x 2
8 x 170
8 x 180
8 x 230
5 x 240

Hammer Strength Bench
warms x 2
9 x 200
Drop Set
7 x 200 - 11 x 90

Weighted Chest Dips
15 x 25
10 x 25
8 x 25

Barbell Curls
warms x 2
6 x 105
6 x 110
6 x 115

Rope Curls
warms x 1
10 x 165
10 x 170
Drop Set
8 x 175 - 10 x 80

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Quads & Calves

Leg Extensions
warms x 2
10 x 315
9 x 325

Front Squats
warms x 2
6 x 195
6 x 195
6 x 185
4 x 185

Sumo Squats
warms x 1
10 x 225
10 x 235
8 x 245

Roman Chair Squats
12 x 25
12 x 25
11 x 35

Single Seated Calf Raises
20 x 50
19 x 55
16 x 60
12 x 65
12 x 65

Steady State Cardio 10 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Hang Leg Raises
14, 10

Cable Crunches
warms x 1
15 x 140
13 x 140
11 x 140

High Cable Flex
warms x 1
16 x 50
12 x 55

Icarian Machine Crunches
warms x 1
35 x 50
30 x 55

Sprints 10 Minutes
Steady State Cardio 10 Minutes

Routine A - Rotation 1 - Delts & Tris

Barbell Shrugs
warms x 2
10 x 315
9 x 365
8 x 365
6 x 380

Seated Side Laterals
warms x 1
10 x 30
10 x 30
Drop Set
7 x 35 - 9 x 20

Barbell Front Raises
warms x 1
10 x 75
10 x 65
8 x 65

Tricep Press Downs
warms x 2
12 x 130
10 x 160
10 x 175

Close Bench Cybex Machine
warms x 1
10 x 11
10 x 11

Single Reverse Grip Ext
12 x 30
12 x 30
8 x 40

Steady State Cardio 10 Minutes