Routine B - Rotation 1 - Chest & Cardio

Slight Incline DB Press
warms x 3, 10 x 80, 10 x 85, DS:9 x 90-9 x 65

Bench
warms x 2, DS:7 x 195-7 x 105, DS:6 x 195-7 x 165

Weighted Chest Dips
12 x 35, 12 x 35, DS:9 x 45-9 x BW

Incline DB Press x Reps
17 x 55, 11 x 65, 10 x 65

SSC 30 Minutes

Routine B - Rotation 1 - Quads

Hack Squats
warms x 4, DS: 6 x 160-6 x 140, DS: 7 x 160 - 6 x 140

Squats
warms x 2, DS:6 x 185- 6  x 155, DS: 6 x 195- 6 x 165

Leg Extensions
11 x 180, 11 x 180, 10 x 180

Sissy Squats
12 x 35, 10 x 35, 10 x 35

Routine A - Rotation 4 - Bis, Tris and Cardio

Hammer Curls
warms x 2, DS: 6 x 65 - 6 x 45, DS: 6 x 65-6 x 45

Close Grip Curls
warms x 2,  8 x 70, 8 x 70

One Arm Cable
12 x 30, 11 x 40, 10 x 40

Tricep Press Short
warms x 2, DS:8 x 200, 8 x 180, DS: 8 x 225-8 x 200-8 x 180

Lying Bar Extensions
warms x 1, 12 x 70, 12 x 70, CS:12 x 70-12 x 70 (close bench)

One Arm Rope Pressdown
12 x 70, 11 x 75

SSC 20 Minutes

Routine A - Rotation 4 - Delts, Hammies & Cardio

Side Lateral Raises
warms x 3,  x 35, 6 x 40, DS: 5 x 45-7 x 25

Smith Incline Delt Press
warms x 1, 8 x 120, 9 x 130, 8 x 140

Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80

Front Plate Raise
12 x 45. 12 x 45

Stiff Deads
warms x 2, DS: 10 x 235-10 x 195, DS: 10 x 235-10 x 195

Lying Leg Curl
warms x 1, 11 x 130, 10 x 140, 9 x 150

Machine Crunches
15 x 120, 14 x 140, 15 x 140, 9 x 150

SSC 20 Minutes

Routine A - Rotation 4 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 3, 8 x 180, 7 x 185, 6 x 190

Bent Over Bar Rows
warms x 2, DS:8 x 215-8 x 195, DS:8 x 215-7 x 195, DS:6 x 215-6 x 195

Machine One Arm Row
12 x 120, 12 x 135, 11 x 150

Deads w/Chains
12 x 235, 12 x 235

Seated Calf Raises
warms x 3
12 x 140, 12 x 140

SSC 15 Minutes

Routine A - Rotation 4 - Chest & Cardio

Bench Press
warms x 3, 6 x 215, 5 x 220, 4 x 220,  DS: 4 x 220-14 x 145

Incline DB Press
warms x 1, 10 x 75, 10 x 80, 8 x 80

Slight Incline DB Fly
12 x 50, 12 x 55, 11 x 55

Uneven Push Ups
10-10-24, 10-10-13, 10-10-10

SSC 40 Minutes

Routine A - Rotation 4 - Quads, Abs & Cardio

Squats
warms x 3, 5 x 245, 4 x 255, DS:4 x 255-5 x 225

Leg Press
warms x 1, 10 x 500, 10 x 540

Leg Extensions
warms x 1, 12 x 180, 12 x 180, 12 x 185

DB Step-Ups
12 x 35, 12 x 35, 12 x 35

Hanging Flags w/Rev Crunches
warms x 1, 15, 14, 12

SSC 30 Minutes