Routine B - Rotation 4 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 170
8 x 175
6 x 180

Deads - 5/3/1 - Rotation 4, Weeks 2
warms x 2
3 x 265
3 x 300
3 x 340
4 x 340

T-Bar Rows
warms x 2
10 x 205
8 x 205

Close Grip High Pulley Rows
12 x 200
11 x 205
10 x 205

Good Mornings
12 x 115
12 x 125
12 x 135

Assisted Glute/Ham Raises
18, 15, 14

Steady State Cardio 25 Minutes

Routine B - Rotation 4 - Chest & Bis

Slight Incline Bench Press
warms x 2
8 x 280
8 x 280
5 x 285

Incline DB Press
warms x 2
10 x 85
9 x 85

Flat Flys
warms x 1
12 x 50
12 x 50
10 x 55

Uneven Push Ups
10-17

Weighted Dips
14 x 35
10 x 35

Rope Pushdowns
warms x 1
12 x 100
Drop Set
11 x 105 - 12 x 60

French Press
12 x 75
10 x 80

Steady State Cardio 20 Minutes

Routine B - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rotation 4 , Week 3
warms x 2
5 x 230
3 x 260
1 x 290
2 x 300

Hack Squats
warms x 2
10 x 170
10 x 180

Weighted Roman Chair Squats
20 x 35
20 x 35
20 x 35
17 x 45

Hammer Strength Single Leg Extensions
12 x 45
12 x 50
10 x 55

Donkey Calf Raises - weight belt
20 x 235
17 x 250
14 x 260

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 40
7 x 45

High Incline DB Press
warms x 2
10 x 80
10 x 80

Cable Upright Rows
warms x 1
10 x 130
10 x 135
10 x 140
9 x 145

Incline DB Curl
warms x 2
6 x 40
6 x 45

Cable Curls
warms x 1
10 x 135
Drop Set
10 x 135 - 10 x 70

One Arm Preacher Curls
12 x 30
12 x 30

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Abs & Cardio

abs

Steady State Cardio 30 Minutes

Routine B - Rotation 3 - Back & Hammies

Rev Grip Pulldowns
warms x 3
6 x 180
7 x 170
7 x 170

Deads - 5/3/1 - Rot4 Wk1
warms x 2
5 x 245
5 x 280
5 x 320
4 x 320

T-Bar Rows
warms x 2
10 x 180
9 x 190

Close Grip High Pulley Row
12 x 180
12 x 190
12 x 200

Good Mornings
12 x 115
12 x 115

Assisted Glute/Ham Raises
18, 15, 13

Steady State Cardio 30 Minutes

Routine B Rotation 3 - Chest & Tris

Slight Incline Bench Press
warms x 3
10 x 280
7 x 280
4 x 285

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

Flat Flys
warms x 1
12 x 50
12 x 50
12 x 50

Uneven Push Ups
10-15

Weighted Dips
12 x 35
10 x 35

Rope Pushdowns
warms x 1
12 x 100
10 x 105

French Press
12 x 75
12 x 75

Steady State Cardio 15 Minutes