Routine C - Rotation 2 - Arms & Cardio

Seated DB Curls
warms x 2, DS:6 x 45-6 x 35, DS:6 x 50-6 x 35

Cable Curls
warms x 2, 10 x 140, 8 x 140

One Arm Preacher
12 x 30, 12 x 30, 12 x 30

Tri Pressdowns
warms x 2, 8 x 190, 8 x 190, 8 x 200

Dbl DB Kickback
12 x 30, 12 x 30

Sing Pressdown
12 x 60, 12 x 60

SSC 30 Minutes

Routine C - Rotation 2 - Quads, Abs & Cardio

Leg Extensions (strive)
warms x 1, 10 x 12, 10 x 14, 10 x 15

Front Squats
warms x 3, 4 x 185, 5 x 185, 3 x 190

Sumo Squats
warms x 1, 8 x 205, 8 x 225, 8 x 230

Bar Lunge
12 x 95, 12 x 95, 10 x 100

Ab Coaster
warms x 1, 15 x 10, 12 x 10, 11 x 10

SSC 20 Minutes

Routine C - Rotation 1 - Bis, Tris & Cardio

Seated DB Curls
warms x 2, DS:6 x 45-6 x 30, DS:6 x 45-6 x 35

Cable Curls - EZ Bar
warms x 2, 10 x 110, 10 x 120

One Arm Preacher Curl
12 x 30, 12 x 30, 12 x 35

Tricep Pressdown - Long
warms x 2, 9 x 160, 8 x 170, 8 x 180

Dbl DB Kickbacks
12 x 35, 12 x 40, 12 x 40

Single Arm Pressdowns
12 x 60, 12 x 65

SSC 30 Minutes

Routine B - Rotation 1 - Delts, Hammies, Abs & Cardio

Machine Press
warms x 3, 6 x 215, 6 x 230, 6 x 245

Lateral Raises
10 x 30, 10 x 30, 10x 30

Superset
Rear Lat-pec deck
12 x 60, 12 x 70, 12 x 80
--------------------------
DB Shrugs
12 x 100, 12 x 110, 12 x 120

Sing Stand Leg Curl
warms x 2, 10 x 60, 10 x 60

Lying Leg Curl
warms x 2, DS:8 x 145-8 x 100, DS:8 x 145-8 x 100

SSC 20 Minutes

Routine C - Rotation 1 - Quads & Cardio

Leg extensions
warms x 1, 10 x 170, 10 x 190, 10 x 210

Front Squats
warms x 3, 3 x 205, 4 x 185, 4 x 185

Sumo
warms x 1, 8 x 185, 8 x 190, 8 x 195

Bar Lunge
12 x 95, 12 x 95, 10 x 100

SSC 20 Minutes

Routine B - Rotation 4 - Bis, Tris and Cardio

Barbell Curls
warms x 3, DS:6 x 100-6 x 70, DS:6 x 100-6 x 70-6 x 50

Alternating DB Curls
8 x 55, 8 x 55, 10 x 35 (strict negatives)

Concentrated DB Curls
12 x 40, 12 x 40, 12 x 40

Weighted Tri Dips
DS:20 x 50-17 x 30, DS: 14 x 50-8 x 30, DS: 8 x 50-10 x 30

Rope Pressdowns
12 x 140, 10 x 140, 10 x 130

Reverse Grip Pressdowns
12 x 120, 12 x 130

Posing 10 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Delts, Hammies, Abs & Cardio

Machine Delt Press
warms x 3, DS:8 x 230-8 x 185, DS:8 x 245-7 x 200

Bar Shrugs
warms x 2, DS:8 x 385-8 x 335, DS:8 x 385-8 x 335

Superset
Front Raises - Bar
12 x 60, 12 x 60, 12 x 60
----------------------------
Rear Lateral Raises
12 x 40, 12 x 40, DS:12 x 40-8 x 25

Glute/Ham Raises
12, 11, 10, 9

DB Leg Curl
warms x 1, DS:6 x 70-6 x 35, DS:5 x 70-5 x 35

Cable Crunches
16 x 150, 15 x 150, 11 x 150, 10 x 150

SSC 20 Minutes