Routine A - Rotation 2 - Chest & Tris

DB Press
warms x 3
8 x 80
6 x 85
6 x 85
8 x 90

Incline DB Press
warms x 1
8 x 70
8 x 75
10 x 75

Slight Incline DB Fly
12 x 45
13 x 50
12 x 55

Uneven Push Ups
10 - 10 - 12

Close Grip Tricep Press Down
warms x 2
8 x 200
8 x 225
9 x 225

French Press
warms x 1
12 x 70
10 x 70
11 x 65

One Arm Rope Extensions
12 x 50
11 x 55

SS Cardio 20 Minutes

Routine A - Rotation 2 - Back & Calves

Wide Grip Pulldowns
warms x 3
8 x 150
8 x 155
7 x 165

Bent Over Bar Rows
warms x 2
8 x 205
8 x 215
8 x 225

One Arm Cable Rows
warms x 1
12 x 75
12 x 75
11 x 75

Seated Calf Raises
warms x 3
15 x 115
15 x 115
12 x 125

SS Cardio 20 Minutes

Routine A - Rotation 2 - Quads & Abs

Squats
warms x 2
5 x 215
5 x 225
5 x 235
5 x 255

Leg Press
warms x 2
10 x 540
9 x 630

Leg Extensions
warms x 1
10 x 190
10 x 210
8 x 210

DB Step Ups
3 x 12 x 35

Flags
12, 12, 10

SS Cardio 15 Minutes

Routine A - Rotation 1 - Delts & Tris

Side Lateral Raises
warms x 3
6 x 40
6 x 45
Drop Set
4 x 47.5 - 6 x 22.5

Incline DB Delt Press
warms x 1
8 x 65
8 x 70

Superset
Upright Rows
12 x 70
11 x 80
-----------------------
Front Raises Plate
12 x 25
12 x 25

Hammer Curls
warms x 2
8 x 50
8 x 55
8 x 55

Close Grip Curl
warms x 2
8 x 80
8 x 80

One Arm Cable Curl
warms x 1
8 x 40
10 x 30

SS Cardio 20 Minutes

Routine A - Rotation 1 - Hammies & Abs

Deads
warms x 4
6 x 275
5 x 315

Lying Leg Curls
warms x 2
8 x 145
8 x 150
8 x 155

Wide Leg Press
warms x 1
10 x 360
10 x 360

Stiff Leg Deads
warms x 1
10 185

Machine Crunches
10 x 20
10 x 20

SS Cardio 15 Minutes

Routine A - Rotation 1 - Chest & Tris

DB Press
warms x 3
6 x 90
6 x 90

Hammer Strength Incline Machine
warms x 1
8 x 140
8 x 180
8 x 190

Incline Fly
12 x 45
12 x 50
11 x 55

Close Grip Tri Press
warms x 2
8 x 190
8 x 225
8 x 225
8 x 225

Machine Seated Tri Extensions
warms x 1
11 x 100
10 x 100

One Arm Pressdowns
12 x 60
12 x 70

SS Cardio 20 Minutes

Routine A - Rotation 1 - Back & Calves

Still not into it.

Wide Pulldowns
warms x 3
8 x 170
6 x 160

Bent Bar Rows
warms x 2
8 x 160
8 x 160

One Arm Cable Row
warms x 1
8 x 40
11 x 60

Straight Arm Cable Pulldown
warms x 1
12 x 50
8 x 60

Seated Calf
12 x 8 plates (unnumbered)
12 x 8 plates

SS Cardio 20 Minutes