Routine B - Rotation 3 - Quads & Calves

Squats - 5/3/1 Rotation 4 Week 2
warms x 2
3 x 215
3 x 245
3 x 275
4 x 275

Hack Squats
warms x 2
10 x 160
10 x 170

Roman Chair Squats
20 x 35
20 x 35
18 x 35

Hammer Strength Sing Leg Extensions
12 x 35
12 x 40
11 x 45

Donkey Calf Raises - weight belt
20 x 225
16 x 250
13 x 250

Steady State Cardio 10 Minutes

Routine B - Rotation 2 - Delts & Bis

Side Lateral Raises
warms x 2
8 x 40
7 x 45
6 x 45

High Incline DB Press
warms x 2
10 x 80
8 x 80

Cable Upright Rows
warms x 1
10 x 130
10 x 135
10 x 140
8 x 145

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

Cable Curls
warms x 1
8 x 135
8 x 135

One Arm Preach Curls
12 x 30
11 x 30


Steady State Cardio 30 Minutes

Routine B - Rotation 2 - Back & Hammies

Reverse Grip Pulldowns
warms x 3
8 x 180
7 x 180
6 x 180

Deads - 5/3/1 - Week 4 Rotation 3
warms x 2
5 x 220
5 x 240
5 x 255
11 x 255

T-Bar Rows
warms x 2
10 x 205
8 x 205

Close Grip High Pulley Rows
12 x 180
12 x 190
10 x 200

Good Mornings
12 x 135
11 x 145

Assisted Glute/ Ham Raises
17, 14, 13

Steady State Cardio 20 Minutes

Routine B - Rotation 2 - Abs & Cardio

Abs

Sprints 7 Minutes
Steady State Cardio 30 Minutes

Routine B - Rotation 2 - Chest & Tris

Hammer Strength Slight Incline Bench
warms x 3
8 x 280
7 x 285
4 x 290

Incline DB Press
warms x 2
10 x 80
10 x 85

Flat Bench Fly
warms x 1
12 x 50
12 x 50
10 x 50

Uneven Push Ups
1o-12

Weighted Dips
11 x 35
10 x 35

Rope Pushdowns
warms x 1
12 x 100
10 x 110

French Press
12 x 70
11 x 75

Steady State Cardio 30 Minutes

Routine B - Rotation 2 - Quads & Calves

Squats - 5/3/1 Week 1 Rot 4
warms x 2
5 x 200
5 x 230
5 x 260
4 x 260

Hack Squats
warms x 2
10 x 160
10 x 160
Roman Chair Squats
20 x 35
20 x 35
18 x 35

Hammer Strength Sing. Leg Ext.
12 x 35
12 x 40
12 x 40

Donkey Calf Raises w/belt
20 x 225
16 x 250
14 x 250

Steady State Cardio 10 Minutes

Routine B - Rotation 1 - Delt & Bis

I'm bored and tired
I think it's too much for me and too frequently.
I think I need more recoup time-I'm pushing 50.

Side Lat Raise
warms x 2
10 x 40
drop set
10 x 40 - 10 x 20

High Incline DB Press
warms x 2
10 x 65
10 x 65

Cable Upright Rows
10 x 110
drop set
10 x 110 - 10 x 60

Incline DB Curl
warms x 1
6 x 35
6 x 40
5 x 40

Cable Curls
warms x 1
10 x 120
drop set
8 x 120 - 8 x 70

One Arm Preach Curl
12 x 25
10 x 25

Sprints 7 Minutes
Steady State Cardio 7 Minutes