Routine A - Rotation 3 - Delts & Bis

No Mood

warms x 3
6 x 40
6 x 40
6 x 42.5
6 x 42.5

Slight Incline DB Press
warms x 1
10 x 60
15 x 50

SS
Up Rows
2 x 12 x 70
------------------
Front Raise Plate
2 x 12 x 25

Hammer Curls
warms x 2
10 x 32.5
10 x 35
8 x 40

Cable Close Curl
warms x 2
10 x 100
9 x 100

One Arm Cable Curl
10 x 30

SSC 15 minutes

Routine A - Rotation 3 - Hammies

Deads
warms x 4
5 x 315
5 x 325
3 x 330
4 x 330

Lying Leg Curl
warms x 2
9 130
9 x 135
8 x 140

Wide Leg Press
warms x 1
10 x 450
10 x 450

Stiff Leg Bar
warms x 1
10 x 225
10 x 235

SS Cardio 15 minutes

Routine A - Rotation 3 - Chest & Tris

Bench
warms x 3
6 x 185
Drop Set
6 x 195 - 10 x 135

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

Slight Incline DB Fly
10 x 45
12 x 40
10 x 40

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

Cable Standing French Press
warms x 1
10 x 100
10 x 100

One Arm Rope Pressdowns
12 x 50
10 x 50

SS Cardio 15 Minutes

Routine A - Rotation 3 - Back & Calves

Wide Grip Pulldowns
warms x 3
8 x 160
8 x 165
7 x 170

Bent Over Bar Rows
warms x 2
8 x 225
8 x 230
8 x 235

One Arm Cable Row
warms x 1
12 x 75
12 x 80
11 x 85

DB Pullovers
warms x 1
15 x 70
11 x 75

Seated Calf Raises
warms x 3
15 x 115
15 x 120
12 x 125

SS Cardio 20 Minutes

Routine A Rotation 3 - Quads & Abs

Squats
warms x 2
6 x 225
5 x 235
5 x 245
4 x 265

Leg Press feet close
warms x 2
10 x 540
10 x 540

Nautilus Leg Ext
warms x 1
10 x 210
11 x 210
10 x 210

DB Step Ups
12 x 25
12 x 25
11 x 35

Flags
12, 12, 10

Routine A - Rotation 2 - Delts & Bis

Side Laterals
warms x 3
6 x 45
6 x 40
6 x 40

Incline DB Press
warms x 1
10 x 65
10 x 70
10 x 70

Superset
Upright Rows
12 x 70
12 x 80
9 x 90
--------------
Front Plate Raise
12 x 25
12 x 25
12 x 25

Hammer Curls
warms x 2
6 x 60
6 x 65
6 x 70
5 x 70

Close Curl
warms x 1
10 x 80
8 x 90
7 x 90

Single Arm Cable Curl
warms x 1
12 x 30
12 x 35

SS Cardio 20 Minutes

Routine A - Rotation 2 - Hammies

Deadlifts
warms x 4
5 x 315
4 x 325
3 x 325

Lying Leg Curl
warms x 2
8 x 130
Drop Set
6 x 135 - 10 x 100

Wide Leg Press
warms x 1
10 x 450
10 x 590
8 x 630

Stiff Deads
warms x 1
10 x 140
10 x 180

Sit Ups
15, 12, 10

SS Cardio 20 Minutes