Mon
Leg Ext: warms, 10 x190, 10 x 200, 8 x 210
Leg Press: warms, 10 x 360, 8 x 360, 2 x 9 x 360
SSC 30 Minutes

Tues
Machine Incline Press: warms , 10 x 150, 10 x 225, 10 x 250, 7 x 280
Machine Bench: warms , 10 x 210, 7 x 230
Cable Crossovers: 15x50, 15 x 60, 11 x 70, 9 x 70
Barbell Curls: warms, 2 x 7 x 100, 6 x 100
Rope Curl; 3 x 10 x 160
SSC 30 Minutes

Wed
Hang Leg: 10, 8
Cable Crunch: 30 x 120, 25 x 120
Machine Crunches: 30 x 6, 27 x 6
Sprints 10 Minutes
SSC 30 Minutes

Thur
Pulldowns: warms , 8 x 175, 8 x 180, 6 x 185
Deads: 8 x 255, 8 x 315, 7 x 325, 3 x 345
DB Bench Rows: warms , 10 x 80, 9 x 90, 8 x 95
Straight Arm Pulldowns: 12 x65, 12 x 70, 9 x 75
Leg Curls: warms , 10 x 150, 10 x 160, 8 x 165
SSC 30 Minutes

Routine A - Rotation 3 - Delts & Tris

Seated Military Machine (Nitro)
warms x 2
8 x 215
8 x 215
7 x 225
6 x 225

Seated Side Laterals
warms x 1
10 x 30
9 x 32.5
7 x 32.5

Barbell Front Raises
warms x 1
10 x 70
9 x 70
8 x 70

Tri Pressdowns
warms x 2
10 x 225
10 x 235
8 x 240

DB EExtensions
warms x 1
12 x 80
11 x 85
Drop Set
8 x 90 - 10 x 45

Steady State Cardio 20 Minutes

Routine A - Rotation 3 - Back & Hammies

Wide Pulldowns
warms x 2
8 x 175
8 x 180
6 x 185

Deads
warms x 2
8 x 255
8 x 315
7 x 325
4 x 345

DB Rows
warms x 1
10 x 80
9 x 90
8 x 95

Straight Arm Pulldown
12 x 65
12 x 70
9 x 75

Lying Leg Curl
warms x 2
10 x 150
10 x 160
8 x 165

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Chest & Arms

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

Leverage Chest Press
warms x 2
10 x 200
10 x 210
8 x 220

Weighted Chest Dips
15 x 25
13 x 25
9 x 35
8 x 35

Barbell Curls
warms x 2
7 x 100
7 x 100
6 x 100

Rope Curls
warms x 1
10 x 150
10 x 155
Drop Set
10 x 160 - 10 x 100

Steady State Cardio 30 Minutes

Routine A - Rotation 3 - Abs & Cardio

warms x 2

Sit Ups
20, 15

Hang Flag w/Reverse Crunch
15, 14

High Cable Flex
warms x 1
15 x 70
13 x 75

Machine Crunches
36 x 5
30 x 6

Vacs
2 x 60 seconds
1 x 75 seconds

Elip HIIT 10 Minutes
SSC 30 minutes

Routine A - Quads & Calves

Leg Extensions
warms x 2
10 x 230
10 x 250

Front Squats
warms x 2
7 x 165
6 x 165
6 x 165
6 x 170

Sumo Squats
warms x 1
10 x 185
8 x 195
9 x 195

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

Standing Calf Raises
16 x 300
15 x 300
14 x 325
12 x 350

Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Delts & Bis

Nitro Military Press
warms x 2
8 x 200
8 x 215
8 x 215
7 x 225

Seated Side Laterals
warms x 1
10 x 25
10 x 30
8 x 32.5

Bar Front Raises
warms x 1
10 x 60
10 x 70
7 x 80

Tri Pressdowns
warms x 2
10 x 225
10 x 230
10 x 235

DB Extensions
warms x 1
12 x 75
12 x 80
11 x 80

Steady State Cardio 30 Minutes