Routine B - Rotation 4 - Hammies, Abs & Cardio

Deads - 5/3/1 - Rt1/Wk4
warms x 4, 5 x 215, 5 x 235, 5 x 255, 17 x 255

Glute/Ham Raises
10, 10, 9, 9

Split Squat
warms x 1, 10 x 155, 10 x 165

Good Mornings
warms x 1, 10 x 165, 10 x 170

Machine Crunches
20 x 10, 18 x 12, 12 x 15, 11 x 15

Sprints Elliptical 12 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 12 Minutes
SSC 20 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt1/Wk3
warms x 3, 5 x 215, 3 x 240, 1 x 270, 6 x 270

Hack Squats
warms x 2, 6 x 245, 7 x 255

Leg Extensions
warms x 1, 12 x 220, 11 x 220, 10 x 220

Roman Chair Squats
12 x 50, 12 x 50, 12 x 50

Hang Flags w/Rev Crunch
warms x 1, 15, 15, 13

Sprints Elliptical 10 Minutes
SSC 20 Minutes

---------------------------

PM Cardio
Sprints Elliptical 10 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 110g Carbs

Routine B - Rotation 3 - Delts, Bis & Cardio

Seated DB Press
warms x 3, DS: 10 x 75 - 10 x 55, DS: 9 x 75 - 9 x 55

Barbell Shrugs
warms x 2, 10 x 315, 8 x 335, 8 x 335

Superset
Barbell Front Raises
12 x 65, 12 x 65, 12 x 65
--------------------------
Bent Over Lateral Raises
12 x 30, 12 x 30, 12 x 30

Barbell Curls
warms x 3, DS: 6 x 100 - 7 x 70, DS: 6 x 100 - 6 x 70

Alternating DB Curls
warms x 1, 8 x 45, 8 x 45, 8 x 45

Concentrated DB Curls
warms x 1, 12 x 35, 12 x 35

Sprints Elliptical 10 Minutes
SSC 30 Minutes
------------------------------
PM Cardio
Sprints Elliptical 15 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Hammies, Abs & Cardio

Dealifts - 5/3/1 - Rt1/Wk3
warms x 4, 5 x 275, 3 x 310, 1 x 345, 6 x 345

Glute/Ham Raises
10,10,8,9

Split Squats
warms x 1, 10 x 145, 10 x 155

Good Mornings
warms x 1, 10 x 165, 10 x 165

Cable Crunches w/Alt. Sides
25 x 90, 16 x 110, 12 x 110, 10 x 110

Sprints Elliptical 15 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Chest, Tris & Cardio

Slight Incline DB Bench
warms x 3, 8 x 95, 9 x 95, 8 x 95

Bench - 5/3/1 - Rt 1/Wk 2
warms x 2, 5 x 165, 3 x 190, 1 x 210, 6 x 210

Weighted Chest Dips
15 x 30, 13 x 30, 12 x 30

Incline DB Press X Reps
17 x 65, 15 x 65

Weighted Tricep Dips
12 x 30, 10 x 30, 9 x 30

Rope Pressdowns
12 x 100, 10 x 105, 10 x 105

Rev Grip Pressdowns
13 x 120, 12 x 130

Sprints Elliptical 15 Minutes
SSC 30 Minutes

PM Cardio
Sprints Elliptical 15 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs
Body Weight: 169lbs

Routine B - Rotation 3 - Back, Calves & Cardio

Lat Pulldown - Palms In
warms x 3, 6 x 195, 5 x 200, 5 x 200

DB Bent Over Rows
warms x 2, 8 x 105, 7 x 110, 8 x 100

Close Grip Seated Rows
warms x 1, 12 x 165, 12 x 170, 11 x 175

Bent Over Barbell Rows-Partials
warms x 1, 15 x 210, 10 x 210, 20 x 135

Donkey Calf Raises
warms x 3, 15 x Rack + 140, 13 x Rack + 150, 11 x Rack + 160

Sprints Elliptical 15 Minutes
SSC 20 Minutes

Macros: 215g Protein, 45g Fat, 80g Carbs
Body Weight: 169lbs

Routine B - Rotation 3 - Quads, Abs & Cardio

Squats - 5/3/1 - Rt1/Wk2
warms x 3, 3 x 200, 3 x 230, 3 x 255, 6 x 255

Hack Squats
warms x 2, 6 x 230, 6 x 240

Leg Extensions
warms x 1, 12 x 220, 11 x 220, 8 x 220

Roman Chair Squats
12 x 45, 12 x 45, 12 x 50

Machine Reverse Crunches
warms x 1, 10 x 70, 12 x 50, 12 x 40

Sprints Elliptical 15 Minutes
SSC 20 Minutes

PM Cardio
Sprints Elliptical 12 Minutes
SSC 20 Minutes

Macros: 125g Protein, 45g Fat, 110g Carbs
Body Weight 169lbs