Routine C - Rotation 2 - Delts & Bis

Strength and muscle juice wasn't there. I think I was tired from moving all weekend.

Seated DB Military Press
warms x 3
10 x 80
Drop Set
8 x 80 - 11 x 40

One Arm Cable Lateral Raises
warms x 2
10 x 35
8 x 30

Superset
Seated Bent Over Laterals
warms x 1
12 x 35
12 x 40
----------------------------
Upright Rows
warms x 1
12 x 80
11 x 85

Hammer Curls
warms x 2
6 x 70
Drop set
5 x 70 - 6 x 45

High Cable Bicep Curls
warms x 1
10 x 70
10 x 75
8 x 80

One Arm Cable Curl
12 x 45
12 x 45

Steady State Cardio 30 Minutes

Routine C - Rotation 2 - Back & Hammies

Deads - 5/3/1 - Rot 7 Wk 3
warms x 2
5 x 305
3 x 345
1 x 385
3 x 385

Weighted Pull Ups
10 x 10
7 x 15
6 x 16
6 x 15

Rope Pulldowns
warms x 1
8 x 130
8 x 135
6 x 140

Straight Arm Pulldowns
12 x 55
12 x 60
8 x 65

Stiff Deads
12 x 235
11 x 240
9 x 245

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

Steady State Cardio 40 Minutes

Routine C - Rotation 2 - Chest & Tris

DB Press - 5/3/1 - Rt 4 Wk4
warms x 3
5 x 80
5 x 85
5 x 90
16 x 90

Slight Incline DB Press
warms x 2
9 x 100
6 x 100

Bench Partials
warms x 1
10 x 205
10 x 205

Incline Fly
12 x 60
10 x 60

Close Grip Bench
warms x 2
10 x 90
9 x 100
7 x 90

Reverse Grip Pushdowns
warms x 1
12 x 140
12 x 145
12 x 155

One Arm Pressdowns
12 x 65
12 x 75
12 x 80

Steady State Cardio 30 Minutes

Routine C - Rotation 2 - Abs & Cardio

Warms x 2

Flags
21, 16

Ab Wheel on Ramp
20, 16

High Cable Flex
warms x 1
16 x 80
15 x 80

Cable Crunch w/Alt Side
20 x 100
17 x 100

Steady State Cardio 30 Minutes

Routine C - Rotation 2 - Quads & Calves

Squats - 5/3/1 - R0t 7 Wk 4
warms x 2
5 x 205
5 x 225
5 x 245
11 x 245

Leg Press
warms x 3
10 x 590
10 x 630
10 x 655
6 x 665

Walking DB Lunges
8 x 60
7 x 60
7 x 60

Calf Extensions (leg press)
30 x 150
30 x 150
24 x 150

Steady State Cardio 30 Minutes

Routine C - Rotation1 - Delts & Bis

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

One Arm Cable Lateral Raise
warms x 2
10 x 30
8 x 32.5

Supersets
Seated Bent Over Lateral Raises
warms x 1
12 x 30
12 x 35
-----------------------------
Upright Rows
warms x 1
12 x 80
12 x 85

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

High Cable Bicep Curls
warms x 1
10 x 70
10 x 70
8 x 75

One Arm Cable Curls
10 x 45
12 x 30

Steady State Cardio 20 Minutes

Routine C - Rotation1 - Back & Hammies

Deads - 5/3/1 - Rot 7 Wk 2
warms x 2
3 x 285
3 x 325
3 x 365
6 x 365

Weighted Pull Ups
10 x 10
8 x 15
6 x 15
5 x 15

Rope Pulldowns
warms x 1
8 x 140
7 x 130<- dropped weight
6 x 130<- to clean these up a bit

Straight Arm Pulldowns
12 x 60
Drop Set
9 x 65 - 8 x 45

Stiff Deads
12 x 235
11 x 245
7 x 250

Sing. Standing Leg Curl (no bench available for DB Curls)
warms x 1
10 x 70
10 x 75

Steady State Cardio 30 Minutes