Routine B - Rotation 4 - Back, Calves, Cardio

Lat Pulldowns - wide grip
warms x 3, 6 x 185, 6 x 190, 5 x 195

DB Bent Over Rows
warms x 2, DS:8 x 105-8 x 85, DS:8 x 105-8 x 85

Close Grip Seated Rows
12 x 150, 12 x 165, 10 x 170

Bent Over Bar Rows for Reps
16 x 185, 14 x 185, 13 x 185

Donkey Calf Raises
warms x 3, 14 x Rack + 150, 13 x Rack + 150, 11 x Rack + 150

Posing 10 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Chest, Cardio

Hammer Strength Slight Incline Bench
warms x 3, 8 x 230, 8 x 270, DS:6 x 290-8 x 180

Bench
warms x 2, DS:8 x 185-8 x 135, DS:7 x 195-7 x 145

Weighted Chest Dips
15 x 30, 13 x 30, 11 x 30

Incline DB Press X Reps
17 x 50, 16 x 50, 15 x 50

Posing 10 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

Hack Squats
warms x 3, 7 x 210, 6 x 210, 6 x 210

Squats
warms x 2, 6 x 245, 6 x 250, 5 x 255

Leg Extensions
12 x 155, 12 x 160, 12 x 170

Roman Chair Squats
12 x 50, 12 x 50, 11 x 50

Dragon Flags
warms x 1, 15, 12, 11

Posing 15 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Bi, Tris & Cardio

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

Alternating DB Curls
8 x 55, 8 x 55, 7 x 60

Concentrated DB Curls
12 x 45, 12 x 40, 12 x 40

Weighted Tricep Dips
DS:16 x 50-15 x 30, DS:14 x 50-13 x 30, DS:11 x 50-9 x 30

Rope Pressdowns
12 x 145, 10 x 145, DS:10 x 145-10 x 110

Reverse Grip Pressdowns
12 x 140, 12 x 140

SSC 30 Minutes

Routine B - Rotation 3 - Delts, Hammies, Abs & Cardio

Machine Delt Press
warms x 3, DS: 8 x 185-8 x 140, DS:8 x 200-8 x 155

Shrugs
warms x 2, DS:8 x 365-8 x 325, DS:8 x 375-8 x 335

Superset
Front Raise - Bar
12 x 60, 12 x 60, 12 x 60
---------------------------
Rear Lateral Raises
12 x 35, 12 x 40, 12 x 40

Glute/Ham Raises
12, 11, 9, 9

DB Leg Curl
warms x 1, DS:10 x 70-10 x 35, DS:8 x 70-8 x 35

Cable Crunches
20 x 150, 15 x 160, 13 x 160, 12 x 160

SSC 20 Minutes

Routine B - Rotation 3 - Quads, Abs & Cardio

Hack Squats
warms x 3, 7 x 210, 6 x 210, 6 x 210

Squats
warms x 2, 6 x 235, 6 x 245, 5 x 255

Leg Extensions
12 x 155, 12 x 160, 12 x 165

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

Posing 10 Minutes
SSC 20 Minutes

=============================

PM
Lower Abs
Ab Coaster
warms x 1, 15 x 10, 12 x10, 12 x 10

Machine Crunches
15 x 12, 12 x 12, 15 x 13

Srints Elliptical 10 Minutes
SSC 20 Minutes

Routine B - Rotation 2 - Guns, Abs & Cardio

Barbell Curls
warms x 3, DS:6 x 100-6 x 60, DS:6 x 100-6 x 70

Alternating DB Curls
8 x 50, 8 x 55, 8 x 55

Concentrated DB Curls
12 x 45, 12 x 45, 11 x 45

Weighted Tricep Dips
DS:15 x 50-15 x 30, DS:13 x 50-9 x 30,DS:11 x 50-9 x 30

Rope Pressdowns
12 x 140, 10 x 145, 10 x 145

Reverse Grip Pressdowns
12 x 140, 12 x 145

SSC 30 Minutes
---------------------------
PM

Ab Wheel
20, 18, 15

Sprints Elliptical 10 Minutes
SSC 20 Minutes