Routine C - Rotation 3 - Chest %

Routine C - Rotation2 - Bis & Tris

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

Cable Curls
warms x2, 10 x 140, DS:10 x 140-10 x 110

One Arm Preacher
12 x 30, 12 x 35, 10 x 40

Tri Pressdown
warms x 2, DS:8 x 235-8 x 200, DS:8 x 245-8 x 225-8 x 190

Dbl Kickback
12 x 40, 12 x 40, DS:12 x 40-12 x 30

Single Arm Pressdown
12 x 85, 12 x 90

Rope Pressdowns
11 x 110

Routine C - Rotation 2 - Delts, Hammies & Cardio

Seated Military Machine Press
warms x 3, DS:6 x 215-6 x 180, DS:4 x 245-5 x 200

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

Superset
12 x 35, 12 x 35, 12 x 40
===================
12 x 115, 12 x 115, 12 x 115

Cybex Single Standing Leg Curl
warms x 2, 10 x 70, 10 x 80

Lying Leg Curl
warms x 2, DS:10 x 120-8 x 100, DS:10 x 100-10 x 80

Rope Crunch w/ Alt Sides
15 x 100, 13 x 100, 11 x 100, 10 x 100

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Back, Calves & Cardio

Pull Ups
warms x 1, 12, 10, 10, 8

Deads
warms x 2, DS:6 x 265-6 x 235, DS:8 x 265-8 x 235, DS:6 x 265-6 x 235

Seated Cable Rows
12 x 135, 12 x 140, DS:11 x 145-11 x 110

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

Donkey Calf Raises
warms x 3, 12 x 470, 11 x 470, 11 x 470

Sprints Elip 10 Minutes
SSC 20 Minutes

Routine C - Rotation 2 - Chest & Cardio

Flat DB Press
warms x 3, 7 x 95, 8 x 85, DS:7 x 85-8 x 65

Weighted Chest Dips
10 x 45, 9 x 45, 8 x 45, DS:8 x 45- 8 x BW

Incline DB Press
15 x 65, 13 x 65, 12 x 65

Bench w/Chains
10 x 135, 11 x 115, 10 x 115

Sprints Bike 20 Minutes

Routine C - Rotation 2 - Quads, Abs & Cardio

Leg Extensions
warms x 2, 10 x 200, 10 x 210, 10 x 220

Front Squats
warms x 3, DS:6 x 175-6 x 155, DS:6 x 175-6 x 155-6 x 145

Sumo Squats
warms x 1, 8 x 195, 8 x 195, 8 x 205

Bar Lunge
12 x 85, 12 x 90, 12 x 95

Dragon Flags
warms x 1, 15, 12, 10

SSC 45 Minutes

Routine C - Rotation 1 - Bis, Tris & Cardio

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:10 x 140-10 x 110

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

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

Dbl DB Kickbacks
12 x 40, 12 x 40, DS:12 x 40-10 x 30

Single Arm Pressdown
12 x 85, 12 x 85

Sprints Bike 20 Minutes
SSC 15 Minutes