Routine B - Rotation 3 - Chest & Tris

DB Chest Press - 5/3/1 Rot 4 Wk1
warms x 2
5 x 85
5 x 100
5 x 110
6 x 110

Incline DB Press
warms x 2
10 x 90
10 x 95

Flat Fly
warms x 1
12 x 55
12 x 55
12 x 57.5

Uneven Push Ups
10L-10R -20
10L-10R -12

Weighted Dips
16 x 25
12 x 25
10 x 25
10 x 25

Rope Pushdowns
warms x 1
12 x 110
10 x 115

French Press
12 x 80
10 x 80

Steady State Cardio 20 Minutes

Routine B - Rotation 3 - Quads & Calves

Squats - 5/3/1 - Rt 7 Wk 1
warms x 2
5 x 220
5 x 250
5 x 285
4 x 285

Front Squats _ some fat dude was tying up the Hack Squat machine forever.
warms x 2
6 x 185
6 x 185

Roman Chair Squats
20 x 45
20 x 45
17 x 45
15 x 45

Bar Lunges
12 x 135
10 x 135
10 x 145

Donkey Calf Raises (weight belt)
20 x 225
18 x 235
15 x 250
15 x 250
13 x 250

Steady State Cardio 30 Minutes

Routine B - Rotation 2 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
8 x 40
Drops Set
6 x 45 - 8 x 25

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

Cable Upright Rows
warms x 2
10 x 145
10 x 150
9 x 155
7 x 160

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

Rope Curls
warms x 1
10 x 130
10 x 130

One Arm Preacher Curls
12 x 30
11 x 30

Alt DB Curls
8 x 30

Steady State Cardio 40 Minutes

(tendinitis medium discomfort)

Routine B - Rotation 2 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
6 x 175
8 x 175< - changed grip due to pain
6 x 180< - to palms facing with short bar.

Deads - 5/3/1 - Rt6 Wk 3
warms x 2
5 x 300
3 x 335
1 x 375
3 x 375

T-Bar Rows
warms x 2
8 x 180
8 x 190
7 x 200

Close Grip Low Pulley Rows
12 x 235
10 x 240
9 x 240

Good Mornings
12 x 135
12 x 140
11 x 145

Assisted Glute/Ham Raises
20, 15, 11

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Hanging Straight Leg Raises
18, 1 2

Sit Ups
17, 13

High Cable Flexion
warms x 1
15 x 80
15 x 80

Cable Crunches
36 x 120
31 x 120

Steady State Cardio 40 Minutes

Routine B - Rotation 2 - Chest & Tris

DB Bench - 5/3/1 - Rt 3 Wk 1
warms x 2
5 x 75
5 x 80
5 x 90
16 x 90

Incline DB Press
warms x 2
10 x 85
10 x 90

Flat Bench Fly
warms x 1
12 x 50
12 x 55
10 x 57.5

Uneven Push Ups
10 - 20
10 - 14

Weighted Tri Dips
16 x 25
12 x 25
11 x 25
9 x 25

Rope Pushdowns
warms x 1
12 x 105
10 x 110

French Press
12 x 85
8 x 85

Steady State Cardio 25 Minutes

Routine B - Rotation 2 - Quads & Calves

Squats - 5/3/1 - Rot 6 Wk 4
warms x 2
5 x 200
5 x 215
5 x 230
10 x 230

Hack Squats
warms x 2
10 x 160
8 x 160

Roman Chair Squats
20 x 35
20 x 35
20 x 45
18 x 45

Bar Lunges
12 x 85
12 x 95
10 x 100

Donkey Calf Raises
20 x 225
15 x 250
13 x 250

Steady State Cardio 30 Minutes