Routine A - Rotation 3 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 75-6 x 55, DS:6 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 100, DS:8 x 100-8 x 60

One Arm Cable Curl
12 x 50, 12 x 50, 10 x 50

Tricep Pressdowns
warms x 2, DS:9 x 245-9 x 225, DS:9 x 245-9 x 225-9 x 180

French Press
warms x 1, 12 x 80, 10 x 80, CS:8 x 80-8 x 80 (close press)

One Arm Rope Pressdown
11 x 70, 10 x 70

Sprints Bike 24 Minutes
SSC 30 Minutes

Routine A - Rotation 3 - Delts, Hammies, Abs & Cardio

Side Lateral Raises
warms x 3, DS:6 x 40-6 x 30, DS:6 x 40-6 x 30

Incline Delt Press
warms x 1, 10 x 70, 10 x 75, DS:10 x 75-10 x 55

Upright Rows
warms x 1, 12 x 80, 12 x 80, 12 x 80

Front Raise w/ Plate
12 x 45, 12 x 45

Stiff DB Deads
warms x 2, DS:15 x 100-15 x 80, DS:13 x 100-13 x 80

Lying Leg Curl
warms x 2, 12 x 120, 11 x 120

Machine Crunches
15 x 50, 15 x 50, 15 x 60, 14 x 60

Sprints Bike 24 minutes

Routine A - Rotation 3 - Back, Calves & Cardio

Wide Grip Pulldowns
warms x 2, DS:8 x 170-8 x 150, DS:7 x 170-7 x 150

Bent Over Bar Row
warms x 2, DS:8 x 215-8 x 195, DS:8 x 215-8 x 195, DS:7 x 225-7 x 205

Standing One Arm Cable Row
12 x 115, 12 x 120, 12 x 125

Deads with Chains
16 x 225, 15 x 225

Seated Calf Raises
warms x 3, 14 x 140, 13 x 140, 12 x 140

SSC 30 Minutes

Routine A - Rotation 3 - Chest & Cardio

Bench
warms x 3, DS:5 x 205-5 x 175, DS:4 x 215-6 x 185, DS:4 x 215-5 x 185

Incline DB Press
warms x 1, 12 x 70, 9 x 75, DS:9 x 75-9 x 50

Slight Incline DB Fly
12 x 50, 12 x 50, 12 x 50

Uneven Push Ups
10-10-20, 10-10-10, 10-10-10

Sprints Bike 24 Minutes

Routine A - Rotation 3 - Quads, Abs & Cardio

Squats
warms x 3, DS:5 x 255-5 x 225, DS:5 x 265-5 x 225, DS:3 x 275-4 x 235

Leg Press
warms x 1, 10 x 400, 10 x 520, 10 x 530

Leg Extensions
11 x 215, 9 x 215, 10 x 210

DB Step Ups
12 x 35, 12 x 35, 10 x 40

Dragon Flags
warms x 1, 16, 12, 11

SSC 30 Minutes

Routine A - Rotation 2 - Sprints

Sprints Bike 24 Minutes
SSC 30 Minutes

Routine A - Rotation 2 - Arms & Cardio

Hammer Curls
warms x 2, DS:6 x 70-5 x 60, DS:5 x 75-6 x 55

Close Grip Curl
warms x 2, 8 x 100, DS:7 x 100-7 x 60

One Arm Cable Curl
12 x 45, 12 x 50, 10 x 55

Tricep Pressdown
warms x 2, DS:9 x 245-9 x 225, DS:8 x 245-8 x 245-8 x 180

French Press
warms x 1, 12 x 80, 12 x 80, CS:10 x 80-10 x 80 (close grip bench)

One Arm Rope Pressdown
12 x 70, 10 x 70

Sprints Bike 24 Minutes