Routine B - Rotation 4 - Back, Calves & Cardio

(LA Fitness)

Pulldowns
warms x 3, 6 x 160, 6 x 150, 6 x 150

DB Bent Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 80

Close Grip Seated Cable
12 x 140, 10 x 140, 10 x 135

Bent Over Bar Row (no chains)
16 x 115, 13 x 115 14 x 115

Horizontal Calf Machine
warms x 2, 12 x 250, 13 x 250, 14 x 250

Sprints Bike 20 Minutes

No strength today.

Routine B - Rotation 4 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 10 x 90, DS:7 x 90-6 x 70-6 x 40

Bench
warms x 2, DS:7 x 195-8 x 165, DS:6 x 195-6 x 195

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

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

SSC 30 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

I bought wraps for my knee yesterday and I babied Hacks a little to give the joint a break.

Hacks
warms x 4, DS:8 x 180-8 x 140, DS:8 x 190-8 x 150

Squats
warms x 2, DS:6 x 220-6 x 200, DS:6 x 225-6 x 205

Leg Extensions
12 x 195, 11 x 195, 9 x 200

Roman Chair Squats
12 x 25, 11 x 25, 10 x 25

Flags
warms x 1, 15, 13, 10

Sprints Eliptical 5 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Arms & Cardio

Barbell Curls
warms x 3, DS:6 x 95-6 x 75, DS:6 x 95-6 x 75-10 x 45

Alternating DB Curls
8 x 45, 8 x 50, DS: 8 x 50-8 x 30

Concentrated DB Curls
12 x 35, 12 x 35, 12 x 35

Weighted Tri Dips
DS:16 x 45-13 x 25,DS:13 x 45-12 x 25,DS:10 x 45-8 x 25

Rope Pressdowns
12 x 110, 11 x 115, DS:10 x 115-10 x 80

Reverse Grip Pressdowns
12 x 115, 12 x 120

Sprints Bike 5 Minutes
SSC 30 Minutes

Routine B - Rotation 3 - Delts, Hammies, Abs & Cardio (Friday 3/4/12)

DB Press
warms x 3, DS:8 x 65-8 x 55, DS:8 x 70-8 x 50

Bar Shrugs
warms x 2, 8 x 385-8 x 275, DS:8 x 385-8 x 275

Superset
Front Bar Raise
12 x 40, 12 x 40, 12 x 40
===========================
12 x 25, 12 x 25, 12 x 25

Glute/Ham Raises
12, 9, 8, 7

DB Leg Curl
warms x 1, DS:10 x 60-10 x 40,DS:10 x 60-10 x 40

Cable Crunches
16 x 150, 15 x 150, 12 x 150, 10 x 150

Sprints 5 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Back, Calves and Cardio

Wide Pulldowns
warms x 3, DS:6 x 180-6 x 160, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:8 x 100-8 x 80

Close Grip Seated Row
12 x 140, 12 x 145, DS:12 x 150-12 x 130

Bent Over Bar Row w/Chains
16 x 145, 13 x 155, DS:11 x 155-(10 x 45 - no chains)

Donkey Calf Raises
warms x 2, 15 x rack + 60, 13 x rack + 60, 12 x rack + 60

Sprints Eliptical 5 minutes
SSC 30 Minutes

Routine B - Rotation 3 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 90, 9 x 90, DS:7 x 90-7 x 70

Bench
warms x 2, DS:7 x 195-7 x 165, DS:6 x 195-6 x 165

Weighted Chest Dips
14 x 30, 11 x 30, 9 x 30

Incline DB Press X Reps
19 x 50, 17 x 50, 14 x 50

Sprints Eliptical 5 Minutes
SSC 30 Minutes