Routine B - Rotation 2 - Chest & Bis

Hammer Strength Bench
warms x 2
8 x 230
8 x 250
Drop Set
7 x 250 - 8 x 140

Hammer Strength Incline
warms x 2
10 x 180
10 x 180

Flies
warms x 1
12 x 55
Drop Set
7 x 55 - 10 x 30

Incline DB Curls
warms x 2
6 x 40
6 x 40
5 x 45

Cable Curls
warms x 1
10 x 100
10 x 100
10 x 100

SSC 15 Minutes

Routine B - Rotation 2 - Quads

Hack Squats
warms x 2
10 x 90
8 x 120
8 x 120
6 x 120

Squats
warms x 2
10 x 185
10 x 205

Roman Chair Squats
12, 10, 8, 6

Bar Lunge
3 x 10 x 65

Steady State Cardio 15 Minutes

Routine B - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 40
8 x 40
Drop Set
8 x 40 - 8 x 20

Barbell Shrugs
warms x 2
10 x 315
10 x 315
8 x 315

Hammer Strength 3 Hole Press
warms x 2
10 x 180
10 x 200
8 x 230

Reverse Grip Pushdowns
warms x 2
12 x 90
12 x 90
10 x 90

Rope Pressdowns
warms x 1
12 x 90
12 x 90
12 x 90

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Back & Hams

Reverse Grip Pulldowns
warms x 2
8 x 130
8 x 150
6 x 170

T-Bar Rows
warms x 2
8 x 180
8 x 180
8 x 180
8 x 180

DB Deads
warms x 1
10 x 100
10 x 100
10 x 100

Close Grip High Pulley Rows
12 x 100
12 x 120
12 x 160

Assisted Glute/Hams Raises
15, 10, 9, 9

Steady State Cardio 35 Minutes

Routine B - Rotation 1 - Chest & Bis

Hammer Strength Bench Press
warms x 2
8 x 250
8 x 260
Drop Set
5 x 260 - 6 x 180

Hammer Incline Press
warms x 2
10 x 180
9 x 180

Flat Flys
warms x 1
12 x 55
12 x 55
Drop Set
9 x 55 - 9 x 25

Inciline DB Curls
warms x 2
6 x 35
6 x 40
5 x 40

Cable Curls
warms x 1
10 x 140
10 x 130
Drop Set
10 x 130 - 10 x 70

Steady State Cardio 25 Minutes

Routine B - Rotation 1 - Quads & Claves - 5/16/10

Hack Squats
warms x 2
8 x 90
8 x 120
6 x 120

Squats
warms x 2
8 x 185
6 x 185

Leg Extensions
18 x 90
17 x 90
15 x 90

Seated Calf Raises
20 x 45
20 x 70
20 x 70

Steady State Cardio 20 Minutes

Routine A - Rotation 4 - Delts & Tris

Flex Military Press
warms x 2
8 x 225
8 x 270
8 x 285
6 x 300

Seated Side Lateral Raises
warms x 1
10 x 25
10 x 30
Drop Set
8 x 30 - 8 x 50

Lying Cable Front Raises
warms x 1
10 x 55
10 x 60
9 x 60

Tricep Press Downs
warms x 2
10 x 160
11 x 165
10 x 170

DB Extensions
warms x 1
12 x 65
12 x 70
12 x 75

Steady State Cardio 25 Minutes - ran late