Routine A - Rotation 4 - Back, Calves, & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 170, 8 x 175, 7 x 180

Bent Over Row
warms x 2, DS: 8 x 155 - 8 x 135, DS: 8 x 175-8 x 155, DS: 8 x 175 - 8 x 155

One Arm Cable Row
12 x 70, 12 x 80, 12 x 90

Deads
11 x 225, 12 x 225, 15 x 135

Seated Calf
warms x 2, 10 x 140, 10 x 140

SSC 30 Minutes

Routine A - Rotation 4 - Chest & Cardio

Plate Loaded Machine Chest Press
warms x 3, 6 x 240, 6 x 250, 6 x 260, 4 x 270

Machine Incline Press
warms x 1, 8 x 170, 8 x 210, 8 x 240

Slight Incline Fly
12 x 50, 12 x 55, 11 x 55

Uneven Push Ups
10-10-15, 10-10-11, 10-10-9

SSC 30 Minutes

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 245-5 x 185, DS:4 x 255-5 x 195, DS:5 x 225-5 x 185

Leg Press
warms x 1, 10 x 360, 10 x 410, 10 x 450

Leg Extensions
warms x 1, 12 x 150, 12 x 150, 12 x 150

DB Step Ups
12 x 20, 12 x 20, 12 x 20

SSC 20 Minutes

Routine A - Rotation 3 - Arms & Cardio

Hammer Curls
warms x 2, 6 x 60, 6 x 65, DS: 5 x 70-5 x 50


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

One ARm Cable Curl
12 x 40, 12 x 35, 12 x 30

Tri Pressdown (short)
warms x 2, 8 x 235, 8 x 245, 8 x 245

Lying Bar Extensions
warms x 1, 12 x 60, 12 x 60, 12 x 60

One Arm Rope Pressdown
12 x 50, 12 x 50

SSc 30 Minutes

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

Side Lateral Raises
warms x 3, 6 x 35, 7 x 35, 7 x 35

Incline DB Delt Press
warms x 1, 12 x 65, 12 x 65, 9 x 75

Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80

Front Plate Raises
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, 15 x 100, 12 x 100, 11 x 100

Lying Leg Curls
warms x 2, 10 x 190, 9 x 190

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

SSC 20 Minutes

Routine A - Rotation 3 - Back, Calves and Cardio

Wide Grip Pulldowns
warms x 3, 8 x 170, 8 x 170, 6 x 180

Bent Over Bar Rows
warms x 2, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135, DS: 8 x 155-8 x 135

One Arm Seated Cable Row
12 x 60, 12 x 70, 12 x 80

Deads for Reps
12 x 225, 10 x 225

Seated Calf Raises
warms x 3, 13 x 120, 13 x 120, 11 x 120

SSC 30 Minutes

Routine A - Rotation 3 - Chest & Cardio

Plate Loaded Machine Chest Press
warms x 3, 6 x 240, 6 x 250, 6 x 260, 5 x 270

Machine Incline Press
warms x 1, 8 x 165, 8 x 170, 8 x 210

Slight Incline DB Fly
15 x 35, 12 x 50, 12 x 55

Uneven Push Ups
10-10-15, 10-10-9, 10-10-7

SSC 30 Minutes