Routine A - Rotation 2 - Delts & Tris

Life Fitness Military Press - negatives
warms x 2
10 x 150
10 x 165
10 x 190
9 x 225

Seated Side Laterals - negatives
warms x 1
10 x 20
10 x 20
Drop Set
9 x 25 - 8 x 15

Lying Cable Front Raises - negatives
warms x 1
10 x 50
10 x 50
10 x 55

Tricep Pressdowns - negatives
warms x 2
10 x 130
11 x 150
10 x 160

Seated DB Extensions - negatives
warms x 1
12 x 60
12 x 60
Drop Set
10 x 60 - 10 x 35

Steady State Cardio 25 Minutes

Routine A - Rotation 2 - Back & Hams

Wide Grip Pulldowns - negatives
warms x 2
8 x 140
8 x 150
8 x 150

Deadlifts
warms x 2
8 x 315
7 x 315
6 x 315
6 x 295

DB Bench Rows - negatives
warms x 1
10 x 65
11 x 65
10 x 65

Straight Arm Pulldowns - negatives
13 x 40
12 x 50
12 x 50

Strive Lying Leg Curl - negatives
warms x 2
10 x 90
10 x 80
10 x 80

Steady State Cardio 25 Minutes

Routine A - Rotation 2 - Abs & Cardio

warms x 2

Hanging Leg Raises
16, 11

Flag with Reverse Crunch
15, 13

Ab Wheel on Ramp
16, 12

High Cable Flexion
warms x 1
15 x 60
15 x 60

Vacuums
1 x 60
1 x 70
1 x 70
1 x 120

Sprints Eliptical 12 Minutes
Steady State Cardio 15 Minutes

Routine A - Rotation 2 - Chest & Bis

Hammer Strength Incline Press
warms x 2
8 x 230
8 x 240
8 x 250
5 x 260

Hammer Strength Bench Press
warms x 2
10 x 200
9 x 210

Weighted Dips
13 x 25
11 x 25
9 x 25
8 x 25

Barbell Curls - strict negatives
warms x 2
7 x 100
6 x 100
Drop Set
6 x 100 - 7 x 50

Rope Curls - strict negatives
warms x 1
10 x 100
10 x 110
11 x 110

Alternating DB Curls
1 x 10 x 35

Steady State Cardio 30 Minutes

Routine A - Rotation 2 - Quads & Calves

Hammer Strength Leg Extensions - strict negatives
warms x 2
10 x 60
10 x 65

Front Squats
warms x 2
8 x 135
8 x 175
6 x 185
6 x 185

Sumo Squats
warms x 1
10 x 205
10 x 205
10 x 205

DB Step Ups
12 x 30
12 x 30
12 x 30

Seated Single Calf Raises - strict negatives
20 x 45
17 x 45
16 x 45
15 x 45
12 x 45

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Delts & Tris

Smith Machine Military Presses
warms x 2
10 x 70
8 x 90
10 x 120
8 x 140

Seated Side Laterals (negatives)
warms x 1
10 x 20
10 x 20
Drop Set
8 x 25 - 10 x 15

Lying Cable Front Raises (negatives)
warms x 1
11 x 45
10 x 50
10 x 55

Tricep Pressdowns (negatives)
warms x 2
11 x 120
10 x 120
11 x 130

Seated DB Extensions (negatives)
warms x 1
12 x 60
10 x 60
Drop Set
10 x 55 - 10 x 35

Steady State Cardio 30 Minutes

Routine A - Rotation 1 - Back & Hams

Wide Grip Pulldowns
warms x 2
6 x 180
8 x 160
8 x 140

Deadlifts
warms x 2
8 x 315
8 x 315
8 x 315
7 x 315

DB Bench Rows
warms x 1
10 x 65
11 x 65
10 x 65

Straight Arm Pulldowns
12 x 40
12 x 50
12 x 50

Strive Lying Leg Curl
warms x 2
10 x 105
10 x 80
10 x 90

Steady State Cardio 30 Minutes