Routine B - Rotation 1 - Delts, Hammies & Cardio (FRI. 4/20/12)

DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-6 x 50

Bar Shrugs
warms x 2, DS:8 x 305-8 x 255-DS:8 x 315-8 x 265

Super Set
12 x 40, 12 x 40, 12 x 40
==============================
12 x 30, 12 x 30, 12 x 25

Glute/Ham Raise
10, 9, 8, 8

DB Leg Curl
warms x 1, DS:10 x 50-10 x 30, DS:10 x 55-10 x 35

SSC 20 Minutes

Routine B - Rotation 1 - Back, Calves & Cardio

Lat Pulldowns
warms x 3, DS:4 x 200-4 x 180, DS:5 x 180-5 x 160

DB Bent Over Rows
warms x 2, DS:8 x 80-8 x 60, DS:8 x 90-8 x 70

Close Grip Seated Row
12 x 140, 11 x 140, 11 x 140

Bent Over Bar Rows w/Chains
15 x 145, 13 x 155, 11 x 155

Donkey Calf Raises
warms x 2, 13 x rack + 50, 13 x rack + 50, 12 x rack + 50

SSC 30 Minutes

Routine B - Rotation 1 - Chest & Cardio

Slight Incline DB Press
warms x 3, 8 x 85, 8 x 90, 9 x 90

Bench
warms x 2, DS:8 x 185-8 x 155, DS:8 x 200-8 x 165

Weighted Chest Dips
12 x 30, 10 x 30, 8 x 30

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

Sprints Eliptical 10 Minutes
SSC 30 Minutes
=============================
PM Cardio
Sprints Elipitcal 10 Minutes
SSC 15 Minutes

Routine B - Rotation 1 - Quads & Cardio

Hack Squats
warms x 4, DS:8 x 180-8 x 140, DS:8 x 180-8 x 140

Squats
warms x 2, DS:6 x 235-6 x 215, DS:5 x 215-5 x 195

Leg Extensions
12 x 185, 10 x 190, 10 x 190

Roman Chair Squat
12 x 25, 12 x 25, 10 x 25

Sprints 5 Minutes
SSC 20 Minutes
===================
PM Cardio
SSC 25 Minutes

Routine A - Rotation 4 - Arms & Cardio

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

Close Grip Bar Curl
warms x 2, 8 x 90, DS:7 x 100-7 x 60

One Arm Cable Curl
12 x 45, 12 x 50, 10 x 55

Tricep Pressdown Short
warms x 2, DS:8 x 245-8 x 210, DS:8 x 250-8 x 215

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

One Arm Rope Pressdown
12 x 65, 10 x 65

Rope Pressdown 10 x 80

Sprints Elip 10 Minutes
SSC 30 Minutes

Routine A - Rotation 4 - Delts, Hammies & Cardio

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

Incline DB Delt Press
warms x 1, 9 x 75, 9 x 75, 8 x 80

Upright Rows
warms x 1, 12 x 85, 12 x 85, 11 x 90

Plate Front Raise
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 Curls
warms x 2, 10 x 170, 10 x 180

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

Rouitine A - Rotation 4 - Back, Calves, Cardio

Wide Grip Pulldowns
warms x 3, 8 x 185, 7 x 195, DS:5 x 195-5 x 150

Bent Over Bar Rows
warms x 2, DS:12 x 200-12 x 185, DS:8 x 215-8 x 195, DS:8 x 225-8 x 205

One Arm Cable Row
12 x 90, 12 x 95, 10 x 100

Deads w/Chains
15 x 225, 13 x 225

Seated Calf Raises
warms x 2, 13 x 140, 12 x 140

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