Routine C - Rotation 1 - Delts, Hammies & Cardio

Machine Military Press
warms x 3, DS:6 x 195-6 x 165, DS:6 x 210-6 x 180

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

Superset
Bent Over Laterals
12 x 35, 12 x 35, 12 x 35
======================
DB Shrugs
12 x 115, 12 x 115, 12 x 115

Single Standing Leg Curl
warms x 2, 10 x 60, 10 x 60

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

Rope Crunches w/Alt Sides
17 x 100, 10 x 110, 10 x 110, 10 x 110

Sprints Bike 20 Minutes
SSC 45 Minutes

Routine C - Rotation 1 - Back, Calves & Cardio

Pull Ups
warms x 1, 11, 10, 8, 8

Deads
warms x 2, DS:5 x 285-5 x 235, DS:6 x 265-7 x 215, DS:6 x 265-6 x 215

Seated Cable Rows
12 x 145, 11 x 145, DS:10 x 145-10 x 110

High Cable Pulldowns
15 x 100, 14 x 105, 11 x 105

Stand Calf Raises
warms x 3, 12 x 375, 11 x 400, 10 x 425

Sprints Eliptical 10 Minutes
SSC 45 Minutes
==========================
PM Cardio
Sprints Bike 20 Minutes
SSC 20 Minutes

Routine C - Rotation 1 - Chest & Cardio

DB Press
warms x 3, 8 x 95, 6 x 95, DS:6 x 90-6 x 70-6 x 50

Weighted Chest Dips
15 x 25, 8 x 55, 8 x 55, 8 x 55, 7 x 55

Incline DB Press
15 x 65, 12 x 65, 11 x 65

Bench Press
12 x 135, 12 x 135, 10 x 135

Sprints Bike 20 Minutes (20 - 10 sec sprints)
SSC 45 Minutes

Routine C - Rotation 1 - Quads, Abs & Cardio

Leg Extensions
warms x 1, 11 x 235, 10 x 280, 10 x 290

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

Sumo Squats
warms x 1, 8 x 185, 8 x 195, 8 x 195

Bar Lunge
12 x 80, 12 x 85, 10 x 90

Flags
warms x 1, 15, 14, 12

Vacs
1 x 60sec, 1 x 60 sec, 1 x 80 sec

Sprints Bike 20 Minutes / 20 Sprints x 10 Sec
SSC 20 Minutes
=================================
PM Cardio
SSC 45 Minutes

Routine B - Rotation 4 - Arms & Cardio

Bar Curls
warms x 3 < DS:7 x 90-8 x 50, DS:6 x 90-8 x 50

Alt DB Curls
8 x 50, 8 x 50, DS:8 x 50-8 x 35

Con Curls
12 x 35, 12 x 35, 12 x 35

Weighted Tricep Dips
DS:18 x 45-14 x 25, DS:12 x 45-9 x 25, DS:11 x 45-8 x 25-6 x BW

Rope Pressdowns
12 x 105, 11 x 110, 10 x 110

Reverse Grip Pressdowns
12 x 120, DS: 12 x 125-10 x 100

Sprints Bike 34 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Delts, Hammies & Cardio - 8/3/12

DB Press
warms x 3, DS:8 x 75-8 x 50, DS:7 x 75-7 x 55

Bar Shrugs
warms x 2, DS:8 x 315-8 x 275, DS:8 x 315-8 x 275

Superset
Front Bar Raises
12 x 40, 12 x 40, 12 x 40
====================
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30

Glute/Ham Raises
12, 11, 11, 10

DB Leg Curl
warms x 1, DS:10 x 65-10 x 45, DS:9 x 65-9 x 45

Cable Crunches
17 x 140, 15 x 140, 12 x 140, 11 x 140

Sprints Bike 30 Minutes

Routine B - Rotation 4 - Back, Calves & Cardio

Lat Pulldowns
warms x 3 , DS: 3 x 180-6 x 150, DS:5 x 170-5 x 150

DB Bent Over Row
warms x 2, DS:8 x 100-8 x 80, DS:7 x 100-7 x 80

Close Grrip Seated Row
12 x 140, 12 x 140, 10 x 145

Bent Over Rows x Reps
16 x 145, 16 x 145, 16 x 145

Seated Calf Raises
warms x 3, 16 x 70, 16 x 70, 16 x 90

Sprints Bike 40 Minutes
SSC 20 Minutes
========================
PM Cardio
Sprints Bike 30 Minutes
SSC 30 Minutes