Routine C - Rotation 4 - Arms & Sprints

Seated DB Curls
warms x 2, DS: 6 x 50-6 x 35, DS:6 x 50-6 x 40

Cable Curls
warms x 2, 10 x 140, DS:9 x 150-9 x 110

One Arm Preacher
12 x 35, 10 x 40, 9 x 40

Tri Pressdowns
warms x 2, DS:8 x 245-8 x 225-8 x 180, DS:8 x 245-8 x 225, 8 x 180

Dbl DB Kickbacks
12 x 40, 12 x 40, 11 x40

Single Arm Pressdowns
12 x 80, 12 x 85

Sprints Bike 20 Minuts

Routine C - Rotation 4 - Delts, Hammies, Abs & Cardio

Push Press
warms x 2, DS:6 x 105=6 x 95, DS: 5 x 110-5 x 105

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
Bent Over Laterals
12 x 35, 12 x 35, 12 x 40
-----------------------------
DB Shrugs
12 x 115, 12 x 115, 12 x 115

Single Standing Leg Curls
warms x 2, 10 x 55, 10 x 60

Lying Leg Curls
warms x 2, DS:10 x 120-8 x 100, DS:9 x 110-8 x 90

Rope Crunches w/Alt sides
17 x 100, 16 x 100, 15 x 100, 15 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 4 - Back, Calves and Cardio

Pull Ups
12, 12, 10, 10

Deadlifts
warms x 2, DS:8 x 295-8 x 245, DS:7 x 300-7 x 250, DS:6 x 300-6 x 250

Seated Cable Rows
12 x 165, 11 x 165, 10 x 165

High Cable Pulldowns
15 x 110, 14 x 110, 10 x 165

SSC 30 Minutes

Routine C - Rotation 4 - Chest & Cardio

Flat DB Press
warms x 3, 8 x 95, 9 x 95, DS:7 x 95-6 x 75

Chest Dips
8 x 65, 8 x 65, 8 x 70, 8 x 75

Incline DB Press
17 x 65, 16 x 65, 12 x 65

Bench w/Chains
12 x 125, 11 x 125, 10 x 125

SSC 30 Minutes

Routine C - Rotation 4 - Quads, Abs & Cardio

Leg Extensions (star trac)
warms x 1, 10 x 220, 10 x 255, 10 x 280

Front Squats
warms x 3, DS:5 x 175-5 x 155, DS:3 x 185-4 x 165-4 x 135

Sumo Squats
warms x 1, 8 x 210, 8 x 210, 8 x 210

Bar Lunge
12 x 80, 12 x 85, 12 x 95

Hanging Leg Raises
warms x 1, 15, 12, 11

Sprints Bike 20 Minutes

Routine C - Rotation 3 Arms & Cardio

Seated DB Curls
warms x 2, DS:6 x 45-6 x 35, DS:6 x 50-6 x 35

Cable Curls
warms x 2, 10 x 140, DS: 8 x 150-8 x 100

One Arm Preacher Curls
12 x 35, 12 x 35, 8 x 40.. Finish - Alt DB Curls: 8 x 30

Tri Pressdowns
warms x 2, DS:8 x 255-8 x 225, DS:8 x 255-8 x 225-8 x 180

DBL DB Kickbacks
12 x 40, 12 x 40, 10 x 40

Single Arm Pressdowns
13 x 75, 12 x 75, 11 x 50

Sprints Bike 20 Minutes

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

Push Press
warms x 3, DS:6 x 100-6 x 90, DS: 5 x 105-5 x 95
(Finally getting the hang of these and really like them. I'm ready to start packing the weight on the bar)

Side Lateral Raises
10 x 30, 10 x 30, 10 x 30

Superset
12 x 30, 12 x 35, 12 x 35
------------------------------
DB Shrugs
12 x 115, 12 x 115, 11 x 115

Single Stand Leg Curl
warms x 2, 10 x 55, 10 x 55

Lying Leg Curl
warms x 2, DS:10 x 120-8 x 100, DS:8 x 120-8 x 100

Rope Crunches w/Alt Sides
17 x 100, 15 x 100, 15 x 100, 13 x 100

Sprints Bike 20 Minutes