Routine B - Rotation 3 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:8 x 190-8 x 160, DS:7 x 200-6 x 170

Squats
warms x 2, DS:6 x 220 - 6 x 200, DS: 6 x 225-6 x 205

Leg Extensions
12 x 90, 10 x 95, 10 x 95

Roman Chair Squats
12 x 25, 11 x 25, 11 x 25

Dragon Flags
warms x 1, 15, 13, 10

Sprints Eliptical 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Arms & Cardio

Barbell Curls
warms x 3, DS:6 x 90-6 x 70, DS:6 x 95-7 x 75

Alternating DB Curls
8 x 45, 8 x 45, 8 x 45

Concentrated Curls
12 x 30, 12 x 35, 12 x 35

Weighted Tricep Dips
DS:17 x 40-15 x 20, DS:12 x 40-8 x 20, DS:10 x 40-6 x 20-6 x BW

Rope Pressdowns
12 x 95, 12 x 100, 12 x 105

Reverse Grip Pressdowns
12 x 110, 12 x 115

Sprints 5 Minutes
SSC 30 Minutes

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

Seated DB Press
warms x 3, DS:8 x 70-8 x 50, DS:8 x 70-8 x 50-8 x 35

Bar Shrugs
warms x 2, DS:8 x 375-8 x 265, DS:8 x 385-8 x 275-8 x 195(strict negs)

Superset
Front Bar Raises
12 x 40, 12 x 40, 12 x 40
==========================
12 x 25, 12 x 25, 12 x 25

Glute/Ham Raises
11, 9, 9, 8

DB Leg Curls
warms x 1, DS: 10 x 55-10 x 35, DS: 10 x 55-10 x 35

Cable Crunches
15 x 150, 15 x 150, 12 x 150, 10 x 150

Sprints Eliptical 5 Minutes
SSC 20 Minutes

Routine B - Rotation 2 - Back, Calves & Cardio

Wide Lat Pulldowms
warms x 3, DS:6 x 180-6 x 16, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 90-8 x 70, DS:8 x 90-8 x 70

Close Grip Seated Row
12 x 140, 12 x 140, 11 x 150

Bent Over Rows w/Chains
15 x 145, 13 x 155, 11 x 155

Donkey Calf Raises
warms x 2, 15 x rack + 50, 13 x rack + 60, 12 x rack + 60

Sprints 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Chest & Cardio

Not that great...Next time
Slight Incline DB Press
warms x 3, 9 x 90, 6 x 95, 10 x 80

Bench
warms x 2, DS:5 x 205-5 x 175, DS:6 x 190-6 x 165

Weighted Chest Dips
13 x 30, 10 x 30, 9 x 30

Incline DB Press x Reps
18 x 50, 16 x 50, 14 x 50

Sprints Eliptical 5 Minutes
SSC 30 Minutes

Routine B - Rotation 2 - Quads, Abs & Cardio

Hack Squats
warms x 4, DS:8 x 180-8 x 140, DS:6 x 200-8 x 160

Squats
warms x 2, DS:6 x 215-6 x 195, DS:6 x 220-6 x 200

Leg Extensions
12 x 185, 11 x 190, 10 x 195

Roman Chair Squats
12 x 25, 11 x 25, 11 x 25

Dragon Flags
warms x 1, 15, 12, 10

Sprints 5 Minutes
SSC 20 Minutes

Routine B - Rotation 1 - Arms & Cardio

Barbell Curls (straight bar)
warms x 3, DS:6 x 85-6 x 65, DS:6 x 90-7 x 70

Alternating DB Curls
8 x 40, 8 x 40, 8 x 45

Concentrated DB Curls
12 x30, 12 x 35, 10 x 35

Weighted Tri Dips
DS:16 x 45-15 x 25, DS:12 x 45-8 x 25, DS:8 x 45-6 x 25

Rope Pressdowns
12 x 85, 12 x 90, 12 x 95

Reverse Grip Pressdowns
12 x 100, 12 x 105

Sprints Bike 5 Minutes
SSC 30 Minutes