Routine B - Rotation 3 - Chest & Cardio

STRICT NEGATIVES

Slight Incline DB Press
warms x 3, 7 x 75, 6 x 80, 6 x 80

Bench
warms x 2, 8 x 170, 7 x 175, 6 x 175

Weighted Chest Dips
9 x 30, 7 x 30, 6 x 30

Incline DB Press X Reps
20 x 40, 16 x 40, 15 x 40

SSC 30 Minutes

Routine B - Rotation 3 - Quads, Abs & Cardio

What a hell of a start to my day but I got a decent workout in anyway.

Leg Press (negs)
warms x 4, DS:8 x 500-8 x 450, DS:8 x 500-8 x 450

Squats (slow and controlled)
warms x 2, 6 x 225, 6 x 225

Leg Extensions (negs)
12 x 150, 11 x 150

Roman Chair Squats (negs)
12, 11

SSC 20 Minutes

Routine B - Rotation 2 - Arms & Cardio

Strict Negatives

Barbell Curls
warms x 3, DS:6 x 80- 6 x 60, DS:6 x 80-6 x 60

Alt DB Curls
8 x 35, 8 x 30, 8 x 30

Concentrated Curls
12 x 30, 10 x 30, 10 x 25

Weighted Tri Dips
DS:12 x 50-8 x 30, DS:8 x 40-6 x 20, 6 x 30-5 x BW

Rope Pressdowns
12 x 80, 12 x 80, 12 x 80

Reverse Grip Pressdowns
12 x 100, 13 x 100

SSC 30 Minutes

Routine B - Rotation 2 - Delts, Hammies, Abs & Cardio

Strict Negatives

Military Press - Machine
warms x 3, DS:8 x 185-8 x 155, DS:8 x 185-6 x 155

Bar Shrugs
warms x 2, DS:8 x 275-8 x 225, DS:8 x 295-8 x 245

Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
--------------------------
Rear Delts - Pec Deck
12 x 80, 12 x 80, 12 x 80

Glute/Ham Raises
10, 9, 7, 7

DB Leg Curl
warms x 2, DS:10 x 50-10 x 30, DS:9 x 50-9 x 30

Ab Wheel
12, 10, 11

SSC 20 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio

Lat Pulldowns - Wide Grip (negs)
warms x 3, 8 x 160, 6 x 170, 6 x 175

DB Bent Over Rows (negs)
warms x 2, DS:8 x 80-8 x 60, DS:8 x 80-8 x 60

Close Grip Seated Row (negs)
12 x 140, 12 x 140, 10 x 150

Bent Over Barbell Rows (negs)
15 x 135, 13 x 135, 12 x 135

Donkey Calf Raises (negs)
warms x 2, 15 x 15, 14 x 15

SSC 30 Minutes

Routine B - Rotation 2 - Chest & Cardio

Strict Negatives

Slight Incline DB Press
warms x 3, 9 x 70, 7 x 75, 6 x 75

Bench
warms x 2, 8 x 155, 7 x 165, 8 x 170

Chest Dips
9, 8, 8

Incline DB High Reps
17 x 40, 16 x 40, 14 x 40

SSC 30 Minutes

Routine B - Rotation 2 - Quads, Abs & Cardio

Leg Press (negs)
warms x 4, DS:8 x 450-8 x 360, DS:8 x 450-8 x 360

Squats (slow and controlled)
warms x 2, 6 x 225, 6 x 225, 6 x 225

Leg Extensions (negs)
12 x 150, 11 x 150, 10 x 150

Roman Chair Squats (negs)
12, 11, 10

Hanging Flag w/Reverse Crunches (negs)
warms x1, 15, 15, 13

SSC 20 Minutes