Routine A - Rotation 4 - Chest & Cardio

Screwed up my wrist, somehow?!?!?

Machine Chest Press
warms x 3, DS:6 x 240-6 x 180, DS:6 x 240-6 x 180, DS:6 x 240-6 x 180

Machine Incline Press
warms x 1, 8 x 210, 8 x 255, 8 x 255

Cable Cross
12 x 50, 12 x 60, 12 x 60

Acute Machine Press
10-10-16 x 40, 10 - 10 - 15 x 40, 10 - 10 - 12 x 40

Sprints Elip 5 Minutes
SSC 30 Minutes
=========================
PM Cardio
Sprints Elip 10 Minutes
SSC 20 Minutes

Routine A - Rotation 4 - Quads & Cardio

Squats
warms x 3, DS:5 x 255-5 x 205, DS:5 x 255-5 x 205, DS:4 x 255-5 x 215

Leg Press
warms x 1, 10 x 500, 10 x 510, 10 x 520

Leg Extensions
warms x 1, 12 x 175, 12 x 180, 12 x 185

DB Step-Ups
12 x 30, 12 x 30, 12 x 35

Sprints Elip 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 65-6 x 45, DS:6 x 70-6 x 50

Close Grip Curl
warms x 2, 8 x 90, DS:6 x 90-6 x 60

One Arm Cable Curl
12 x 40, 12 x 40, 12 x 45

Tricep Short Press
warms x 2, DS:8 x 245-8 x 210, DS:10 x 245, 10 x 210

French Press
warms x 1, 12 x 70, 11 x 75, CS:10 x 80- 10 x80 (close press)

One Arm Rope Pressdowns
12 x 65, 11 x 65

Cardio
Sprints Bile 10 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3, DS:8 x 35-8 x 25, DS:6 x 40-6 x 30

Incline DB Delt Press
warms x 1, 8 x 75, 9 x 75, 8 x 75

Upright Rows
warms x 1, 12 x 80, 12 x 80, 8 x 90

Front Raise Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:11 x 100-11 x 80

Lying Leg Raises
warms x 2, 10 x 170, 10 x 170

Sprints Elip 5 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Back & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 180, 8 x 185, 7 x 190

Bent Over Barbell Rows
warms x 2, DS:8 x 200-8 x 185, DS:8 x 200-8 x 185, 8 x 205- 8 x 185

One Arm Cable Row
12 x 85, 12 x 90, 10 x 95

Deads with Chains
20 x 135, 13 x 225

Sprints 10 Minutes
SSC 30 Minutes
==================
Sprints 10 Minutes
SSC 20 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench
warms x 3, DS:6 x 250-6 x 165, DS:6 x 210-6 x 175, DS:4 x 215-5 x 180

Incline DB Press
warms x 1, 10 x 75, 9 x 75, 9 x 80

Slight Incline Fly
12 x 55, 10 x 55, 10 x 50

Uneven Push Ups
10-10-13, 10-10-10, 10-10-7

Sprints Elip 10 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Quads & Cardio

Squats
warms x 3, DS: 5 x 255-5 x 205, DS:5 x 255-5 x 205, DS:4 x 260-5 x 210

Leg Press
warms x 1, 10 x 500, 10 x 500, 10 x 510

Leg Extensions
warms x 1, 12 x 175, 12 x 175, 10 x 180

DB Step Ups
12 x 25, 12 x 30, 12 x 30

Cardio
Sprints 5 Minutes
SSC 20 Minutes
====================
PM Cardio
SSC 20 Minutes