Routine B - Rotation 3 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 175
7 x 185
6 x 185
Drop Set
7 x 190 - 7 x 135

Incline DB Press
warms x 2
10 x 80
Drop Set
7 x 85 - 7 x 55

Flat Bench Flies
warms x 1
12 x 45
9 x 50
10 x 47.5

Cable Curls
warms x 1
10 x 135
10 x 140
Drop Set
8 x 145 - 8 x 80

Steady State Cardio
Walk 10 MInutes

Routine B - Rotation 3 - Quads & Calves

Hack Squats
8 x 290
8 x 310
6 x 320
4 x 330

Squats
warms x 2
8 x 285
7 x 285

Sissy Squats
20 x 30
20 x 30
17 x 30
14 x 30

Bar Lunge
8 x 85
7 x 95
6 x 105

Single DB Calf Raises
20 x 35
20 x 35
17 x 35
16 x 35
14 x 35

Steady State Cardio
Walk 10 Minutes

Routine B - Rotation 2 - Abs & Cardio

warms x 2

Flags
18, 10
Sit Ups
15, 10

High Cable Flexion (Life Fitness)
warms x 1
12 x 25
11 x 25

Life Fitness Crunch
warms x 1
25 x 60
21 x 60

Steady State Cardio
Walk 15 Minutes

Routine B - Rotation 2 - Delts & Tris

Side Lateral Raises
warms x 2
8 x 40
8 x 42.5
Drop Set
6 x 42.5 - 7 x 27.5

Barbell Shrugs
warms x 2
10 x 345
9 x 355
Drop Set
6 x 365 - 8 x 235

3 Hole DB Press
warms x 1
10 x 80
9 x 85
5 x 90

Weighted Dips
20 x 25
16 x 25
10 x 25
9 x 25

Rope Press Downs
warms x 1
12 x 95
11 x 95
Drop Set
9 x 95 - 10 x 50

Steady State Cardio
10 Minutes

Routine B - Rotation 2 - Back & Hammies

Reverse Grip Pull Downs
warms x 2
8 x 160
7 x 165
5 x 170

T-Bar Rows
warms x 2
8 x 135
8 x 140
6 x 145
5 x 150

DB Deads
warms x 1
10 x 110
8 x 120
7 x 120

Close Grip High Pulley Rows
12 x 80
12 x 100
11 x 120

Assisted Glute/Ham Raises
12, 10, 9, 7

Steady State Cardio
Walk 20 minutes

Routine B - Rotation 2 - Chest & Bis

Slight Incline Bench
warms x 2
8 x 175
8 x 175
6 x 185
6 x 190

Incline DB Press
warms x 2
10 x 80
Drop Set
7 x 85 - 6 x 55

Flat Bench Flies
warms x 1
12 x 40
12 x 45
9 x 50

Incline DB Curls
warms x 2
6 x 37.5
5 x 40
3 x 42.5

Cable Curls
warms x 1
10 x 130
10 x 135
Drop Set
8 x 140 - 8 x 80

Steady State Cardio
10 Minutes

Routine B - Rotation 1 - Quads & Calves

Hack Squats
warms x 2
8 x 290
8 x 290
6 x 310
3 x 320

Squats
warms x 2
9 x 285
Drop Set
6 x 295 - 6 x 225

Sissy Squats
20 x 35
13 x 35
15 x 30
10 x 30

Bar Lunges
9 x 65
8 x 85
6 x 95

Single DB Calf Raises
20 x 30
20 x 35
17 x 35
14 x 35
12 x 35

Steady State Cardio
10 Minutes