Routine B - Rotation 4 - Chest & Cardio

Slight Incline DB Press
warms x 3, 8 x 90, 8 x 90, DS:8 x 90-8 x 65

Bench
warms x 2, DS:7 x 195-7 x 165, DS:6 x 195-7 x 165-9 x 135

Weighted Chest Dips
18 x 25, 12 x 45, DS:8 x 55-8 x BW

Incline DB Press x Reps
17 x 55, 12 x 55, 10 x 55

Sprints Bike 30 Minutes
SSC 20 Minutes
========================
PM Cardio

Sprints Bike 30 Minutes
SSC 20 Minutes

Routine B - Rotation 4 - Quads, Abs & Cardio

Leg Press
warms x 4, DS: 7 x 650-7 x 610, DS: 7 x 650-7 x 610-10 x 380

Squats
warms x 2, DS:6 x 225-6 x 185, DS:6 x 225-6 x 185-10 x 135

Leg Extension
10 x 160, 11 x 160, 11 x 160

Sissy Squats
12 x 35, 12 x 35, 10 x 35

Hanging Leg Raises
warms x 1, 12, 12, 11

Sprints Bike 20 Minutes
===================
PM Cardio
Sprints Bike 30 Minutes
SSC 30 Minutes

Routine B - Rotation 4 - Cardio

Sprints Bike 60 Minutes
SSC 60 Minutes

Routine B - Rotation 3 - Arms & Cardio

Bar Curls
warms x 3, DS:6 x 95-6 x 75, DS:6 x 95-6 x 75

Alt. DB Curls
8 x 0, 8 x 50, DS:8 x 50-8 x 35

Concentrated DB Curl
12 x 35, 12 x 3, 11 x 35

Weighted Tricep Dips
DS:17 x 45-14 x 25, DS:15 x 45-10 x 25, DS:10 x 45-8 x 25-6 x BW

Rope Pressdowns
12 x 120, 10 x 120, DS:10 x 115-10 x 90

Reverse Grip Pressdowns
12 x 120, 12 x 125

Sprints Bike 40 Minutes
SSC 40 Minutes

===========================
 PM Cardio
Sprints Bike 40 Minutes
SSC 30 Minutes

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

Seated DB Press
warms x 3, DS:8 x 70-8 x 0, DS:9 x 70-9 x 0

Bar Shrugs
warms x 2, DS:8 x 315-8 x 275, DS:8 x 315-8 x 275

Superset
Front Raises - Bar
12 x 40, 12 x 40, 12 x 40
---------------------------
Rear Lateral Raises
12 x 30, 12 x 30, 12 x 30

Glute/Ham Raises
12, 11, 11, 11

DB Leg Curl
warms x 1, DS:10 x 60-10 x 40, DS:10 x 65-10 x 4

Cable Crunch
17 x 140, 1 x 140, 12 x 140, 12 x 140

Sprints Bike 30 Minutes

Routine B - Rotation 3 - Back, Calves & Cardio

Pulldowns
warms x 3, DS:6 x 180-6 x 150, DS:6 x 180-6 x 160

DB Bent Over Rows
warms x 2, DS:8 x 100-8 x 80, DS:6 x 110-7 x 90

Close Grip Seated Row
12 x 140, 11 x 145, 11 x 145

Bent Over Bar Row w/ Chains
15 x 145, 14 x 145, 13 x 145

Donkey Calf Raises
warms x 2, 13 x rack+90, 12 x rack+90, 12 x rack+90

Sprints Elip 20 Minutes (20 sprints)
SSC 35 Minutes
==========================================
PM Cardio
Sprints Bike 40 Minutes
SSC 20 Minutes

Routine B - Rotation 3 - Chest & Cardio

Slight Incline DB Press
warms x3, 10 x 80, 8 x 85, 9 x85

Bench
warms x 2, DS:7 x 195-7 x 165, DS:8 x 185-8 x 165-9 x 135

Weighted Chest Dips
17 x 25, 13 x 45, DS:12 x 45-12 x bw

Incline DB Press x Reps
20 x 55, 17 x 55, 13 x 55

Sprints Bike 40 Minutes
SSC 20 Minutes

=========================
PM Cardio
Sprints Bike 30 Minutes
SSC 20 Minutes