Routine B - Rotation 1 - Quads, Abs & Cardio

Leg Press
warms x 4, DS:8 x 610-8 x 540, DS:7 x 630-8 x 590

Squats
warms x 2, DS: 6 x 265-6 x 235, DS:5 x 265-6 x 235

Leg Extensions
12 x 210, 11 x 210, 10 x 210

Roman Chair Squats
12 x 25, 12 x 25, 12 x 25

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

Sprints Bike 30 Minutes
SSC 35 Minutes

Routine A - Rotation 4 - Cardio

Sprints Bike 30 Minutes
SSC 35 Minuts

Routine A - Rotation 4 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 75-6 x 55, DS:6 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 90, DS:8 x 90-8 x 50

Tricep Pressdown
warms x 2, DS:8 x 250-8 x 230, DS:8 x 250-8 x 230-8 x 200

French Press
warms x 1, 12 x 80, 11 x 80, CS:9 x 80-9 x 80 (close grip bench)

One Arm Rope Pressdown
12 x 70, 11 x 75

SSC 35 Minutes

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

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 35, DS:4 x 45-5 x 35-5 x 25

Incline DB Delt Press
warms x 1, 11 x 70, 10 x 75, DS:8 x 80-8 x 55

Upright Rows
warms x 1, 12 x 90, 11 x 90, 10 x 90

Front Raise w/Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:13 x 100-13 x 80

Lying leg Curl
warms x 2, 12 x 120, DS:11 x 120-11 x 80

Machine Crunches
16 x 100, 16 x 110, 15 x 120, 12 x 130

Sprints Bike 30 Minutes
SSC 35 Minutes

Routine A - Rotation 4 - Back & Cardio

Wide Grip Pulldowns
warms x 3, DS:8 x 170-8 x 150, DS:6 x 170-5 x 150

Bent Over Bar Rows
warms x 2, DS: 8 x 215-8 x 195, DS:7 x 225-7 x 205, DS:7 x 225-7 x 205

Standing Single Arm Cable Row
12 x 125, 12 x 130, 12 x 140

Deads with Chains
16 x 225, 12 x 235

Sprints Bike 30 Minutes
SSC 35 Minutes

Routine A - Rotation 4 - Chest & Cardio

Bench
warms x 3, DS:6 x 205-6 x 175, DS:5 x 215-6 x 185, DS:5 x 215-6 x 195-10 x 135

Incline DB Press
warms x 1, 9 x 75, 9 x 75, DS:9 x 75-9 x 50

Slight Incline DB Fly
12 x 50, 12 x 50, 12 x 50

Uneven Push Ups
10-10-22, 10-10-13, 10-10-10

Sprints Bike 30 Minutes (did a few extra. I figured it couldn't hurt)
SSC 30 Minutes

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 265-5 x 235, DS:5 x 265-5 x 235, 4 x275-3 x 245

Leg Press
warms x 1, 10 x 450, 10 x 520, 10 x 530

Leg Extensions
warms x 1, 11 x 210, 11 x 210, 10 x 210

DB Step Ups
12 x 35, 12 x 35, 11 x 40

Dragon Flags
warms x 1, 17, 13, 11

SSC 30 Minutes