Routine C - Rotation 3 - Abs & Cardio

Warms x 2

Sit Ups
20, 15

Flag with Reverse Crunch
15, 12

High Cable Flex
warms x 1
15 x 60
14 x 60

Cable Crunches with Alt Sides
21 x 90
22 x 90

Sprints Eliptical 12 Minutes
Steady State Cardio 20 Minutes

Routine C - Rotation 3 - Back & Hammies

Weighted Pull Ups
11 x 10
9 x 10
8 x 10
7 x 10

Bent Over Barbell Rows
warms x 2
8 x 225
8 x 245
Drop Set
6 x 255 - 9 x 135

Rope Pull Downs
warms x 1
12 x 115
11 x 120
8 x 120

Stiff Deads
warms x 2
8 x 275
7 x 285
6 x 295

DB Leg Curls
warms x 2
12 x 55
Drop Set
9 x 55 - 10 x 35

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Chest & Bis

Hammer Strength Bench Press
warms x 2
8 x 180
8 x 220
8 x 230
5 x 240

Hammer Strength Slight Incline Bench
warms x 2
10 x 220
8 x 230

Incline Fly
warms x 1
12 x 55
12 x 60
Drop Set
9 x 65 - 10 x 35

Hammer Curls
warms x 2
6 x 65
6 x 70
Drop Set
5 x 75 - 6 x 35

Close Grip Curl
warms x 1
10 x 95
10 x 100
Drop Set
6 x 105 - 10 x 50

Steady State Cardio 30 Minutes

Routine C - Rotation 3 - Quads & Calves

Leg Extensions
warms x 2
10 x 280
8 x 305

Squats
warms x 2
8 x 225
8 x 245
6 x 255
4 x 255

Leg Press
warms x 1
10 x 450
10 x 540
8 x 600

Walking DB Lunges
10 x 35
10 x 35
10 x 35

Icarian Calf Raises
30 x 80
25 x 80
21 x 80
18 x 80

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Delts & Tris

Hammer Strength Military Press
warms x 2
8 x 230
8 x 240
Drop Set
5 x 250 - 6 x 180

Upright Rows
warms x 2
10 x 95
9 x 100
8 x 105

Bent Over Lateral
warms x 1
12 x 30
12 x 30
11 x 30

French Press
warms x 2
10 x 80
9 x 90
Drop Set
6 x 90 - 7 x 50

DB Kickbacks
warms x 1
12 x 35
12 x 35
11 x 40

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Back & Hammies

Weighted Pull Ups
11 x 10
10 x 10
8 x 10
6 x 10

Bent Over Barbell Rows
warms x 2
8 x 205
8 x 225
7 x 245

Rope Pull Downs
warms x 1
12 x 110
11 x 115
8 x 120

Stiff Deads
warms x 2
8 x 255
7 x 275
5 x 285

DB Leg Curls
warms x 2
12 x 50
8 x 60

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Abs & Cardio

warms x 2

Flags
20, 14

Sit Ups
15, 11

High Cable Flex
warms x 2
16 x 60
15 x 60

Cable Crunches
21 x 120
20 x 120

Sprints Eliptical 15 Minutes
Steady State Cardio 30 Minutes