Routine C - Rotation 3 - Abs & Cardio

warms x 2

Flags
17, 13

Ab Wheel on Ramp
12, 11

High Cable Flex
warms x 1
15 x 70
15 x 70

Cable with Alt Sides
24 x 120
21 x 120

Sprints Elip 7 Minutes
Steady State Cardio 15 Minutes

Routince C - Rotation 3 - Chest & Tris

DB Bench Press
warms x 3
8 x 80
8 x 90
8 x 100

Slight Incline DB Press
warms x 2
10 x 80
10 x 85

Bench partials
warms x 1
10 x 165
10 x 165

Incline Flys
12 x 40
12 x 50

Close Grip Bench
warms x 2
8 x 140
9 x 120
8 x 120
Reverse Grip Pressdowns
warms x 1
12 x 110
12 x 120
12 x 130

One Arm Pressdown
12 x 50
12 x 55

Steady State Cardio 15 Minutes

Routine C Rotation 3 - Quads & Calves

Squats - 5/3/1 Rotation 2
warms x 2
warms x 2
3 x 200
3 x 230
3 x 260

Leg Press
warms x 2
10 x 540
10 x 540
10 x 560

Single Leg Extensions
12 x 40
12 x 40
12 x 45

Leg Press Calf Extension
30 x 140
28 x 140
22 x 140

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Delt's & Bis

Seated DB Press
warms x 3
8 x 60
8 x 60
8 x 65

One Arm Cable Lateral Raises
warms x 2
10 x 30
8 x 30

Superset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 30
--------------------------------
Upright Rows
warms x 1
12 x 60
12 x 60

Hammer Curls
warms x 2
6 x 60
6 x 65
5 x 65

Close Grip Curls
warms x 1
10 x 70
9 x 90
8 x 90

One Arm Cable Curls
12 x 45
10 x 45

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Back & Hammies

Pull Ups
10, 8, 8, 7

T-Bar Rows w/Pad
warms x 2
8 x 115
8 x 115

Rope Pulldowns
warms x 1
12 x 100
8 x 110
8 x 110

Straight Arm Pulldowns
12 x 50
12 x 50
12 x 50

Stiff Deads
12 x 60
12 x 80
12 x 90

DB Leg Curl
warms x 2
12 x 45
8 x 50

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Chest & Tris

DB Bench
warms x 3
8 x 65
8 x 70
8 x 70

Slight Incline DB Press
warms x 2
10 x 65
10 x 70

Bench/Partials
warms x 1
10 x 120
10 x 129

Incline Fly
12 x 35
12 x 35

Cybex Close Bench
warms x 3
10 x 80
10 x 100
8 x 100

Reverse Grip Pressdowns
war,s x 1
12 x 100
12 x 110
12 x 120

One Arm Pressdowns
12 x 40
12 x 50

Steady State Cardio 15 Minutes

Routine C - Rotation 2 - Abs & Cardio

warms x 2

Sit Ups
21, 15

Cable Crunches
16 x 120
15 x 120
14 x 120

High Cable Flexion
warms x 1
15 x 60
13 x 60

Steady State Cardio 20 Minutes