Routine C - Rotation 3 - Delts & Tris

Seated Dumb Bell Press
warms x 2
8 x 60
8 x 65
8 x 65
5 x 70

Up Right Rows
warms x 2
18 x 85
10 x 95
7 x 100

Bent Over Later Raises
warms x 1
12 x 30
11 x 30
10 x 30

Tricep Bar Extensions
warms x 2
10 x 70
10 x 80
10 x 80

Dumb Bell Kickbacks
warms x 1
12 x 30
11 x 30
10 x 30

Routine C - Rotation 3 - Back & Hams

Weighted Wide Grip Pull Ups
13 x 10
10 x 10
8 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 195
8 x 205
8 x 205

Rope Pull Downs
warms x 1
12 x 90
12 x 90
10 x 100

Stiff Leg Deads
warms x 2
8 x 255
8 x 255
5 x 265

Dumb Bell Leg Curls
warms x 2
12 x 45
10 x 45

Routine C - Rotation 3 - Chest & Bis

Dumb Bell Bench Press
warms x 2
8 x 95
8 x 98
7 x 100
6 x 100

Slight Incline Dumb Bell Press
warms x 2
9 x 85
7 x 85

Incline Flies
warms x 1
12 x 45
12 x 45
9 x 50

Hammer Curls
warms x 2
6 x 55
6 x 60
5 x 65

Close Grip Curl
warms x 1
10 x 90
10 x 90
9 x 90

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 290
9 x 300

Squats
warms x 2
8 x 275
8 x 275
7 x 285
6 x 295

Leg Press
warms x 1
10 x 450
8 x 540
7 x 540

Walking Dumb Bell Lunges
12 x 35
10 x 40
10 x 40

Donkey Calf Raises (High Reps)
30 x 200
30 x 200
28 x 200
26 x 200
25 x 200

Routine C - Rotation 2 - Delts & Tris

Seated Dumb Bell Press
warms x 2
8 x 55
8 x 60
8 x 65
6 x 65

Upright Rows
warms x 2
10 x 85
10 x 85
8 x 95

Bent Over Lateral Raises
warms x 1
12 x 25
12 x 25
10 x 30

Tricep Bar Extensions
warms x 2
10 x 70
10 x 80
8 x 80

Dumb Bell Kickbacks
warms x 1
12 x 25
12 x 25
10 x 30

Routine C - Rotation 2 - Abs & HIIT

warms x 2

Dragon Flags
18, 12

Sit Ups
15, 13

Hanging Leg Raises with Twist
9, 7

Cable Crunches
warms x 1
15 x 120
13 x 120


Hammer Strength Crunches
warms x 1
26 x 30
18 x 30 SPENT!

HIIT
Bike 7 minutes

Routine C - Rotation 2 - Back & Hams

Took yesterday off to get a little more corrected from Saturday. I had my annual night out.

I'm going to start posting weight including the bar - it looks more impressive.

Weighted Pull Ups (is this rep range okay?)
12 x 10
10 x 10
8 x 10
5 x 10

Bent Over Barbell Rows
warms x 2
8 x 185
8 x 195
7 x 205

Rope Pull Downs
warms x 1
12 x 100
10 x 110
8 x 110

Stiff Deads (including bar)
warms x 2
8 x 255
7 x 255
7 x 255

Dumb Bell Leg Curl
warms x 2
12 x 50
9 x 50