Routine C - Rotation 4 - Back & Hammies

Weighted Pull Ups
12 x 10
6 x 25
6 x 25
5 x 25

Deads - 5/3/1 - Rot 5 Wk 1
warms x 2
5 x 250
5 x 290
5 x 330
7 x 330

Rope Pulldowns
warms x 1
8 x 140
6 x 145
Drop Set
6 x 145 - 6 x 115

Straight Arm Pulldowns
12 x 65
10 x 65
8 x 65

Stiff Leg Deads
12 x 235
12 x 240
10 x 245

DB Leg Curls
warms x 2
8 x 70
7 x 70

Steady State Cardio 25 Minutes

Routine C - Rotation 4 - Chest & Tris

DB Bench Press - 5/3/1 Rt 1 Wk3
warms x 3
5 x 85
3 x 100
1 x 110
7 x 110

Slight Incline DB Press
warms x 2
10 x 95
10 x 95

Bench - Partials
warms x 1
10 x 195
10 x 205

Incline Flies
12 x 60
10 x 65

Close Bench
warms x 2
10 x 160
9 x 160
8 x 160

Reverse Grip Pressdowns
warms x 1
12 x 140
12 x 145
8 x 150

One Arm Pressdown
12 x 60
12 x 60

Steady State Cardio 10 Minutes

Routine C - Rotation 4 - Quads & Calves

Squats - 5/3/1 - Rt 5 Wk 2
warms x 2
3 x 220
3 x 255
3 x 285
4 x 285

Leg Press
warms x 3
10 x 560
10 x 630
8 x 650
7 x 650

Walking DB Lunges
8 x 55
8 x 60
8 x 60

Calf Extensions- Leg Press
30 x 140
30 x 150
25 x 150
25 x 150
24 x 150

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Delts & Bis

Seated DB Press
warms x 3
8 x 75
8 x 80
8 x 80

One Arm Cable Raises
warms x 2
10 x 30
10 x 30

Sperset
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 35
--------------------------
Upright Rows
warms x 1
12 x 70
12 x 80

Hammer Curls
warms x 2
6 x 70
6 x 72.5
6 x 75

Close Grip Curls
warms x 1
10 x 100
10 x 105
8 x 110

One Arm Cable Curls
12 x 40
12 x 45

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Back & Hammies

Weighted Pull Ups
12 x 10
9 x 15
5 x 20
5 x 25

Deads - 5/3/1 - Rot 4 Wk 4
warms x 2
5 x 230
5 x 245
5 x 265
12 x 265

Rope Pulldowns
warms x 1
8 x 135
7 x 140
7 x 140

Straight Arm Pulldowns
12 x 60
11 x 65
8 x 65

Stiff Deads
12 x 180
12 x 190
11 x 195

DB Leg Curl
warms x 2
10 x 65
8 x 70

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Abs & Cardio

Abs

Steady State Cardio 25 Minutes

Routine C - Rotation 3 - Chest & Tris

DB Press - 5/3/1 Rotation 1 Week 2
warms x 3
3 x 80
3 x 90
3 x 105
8 x 105

Slight Incline DB Press
warms x 2
10 x 90
10 x 90

Bench-Partials
warms x 1
10 x 185
10 x 195

Incline Flies
12 x 60
Drop Set
10 x 65 - 10 x 40

Close Bench
warms x 2
10 x 155
9 x 160
7 x 160

Rev Grip Pressdowns
warms x 1
12 x 135
12 x 140
10 x 145

One Arm Pressdowns
12 x 60
12 x 60


Steady State Cardio 25 Minutes