Routine C Quads & calfs Week 1 Leg ext/warm2X 40, 70 working3X 140, 200, 230 reps 16,15,10 Front squat(ss)/warm2X 45, 95 working3X 145, 185, 215 reps 10, 10, 6 Holding BB behind legs squat/working 3X 185, reps 10,10,10 Sissy squat/working3X body weight  reps 20,20,20 Seated 1 leg DB calf raise/working4X  15x2, 20x2 reps 30, 35, 35,35 Did 15mins bike post

Bi's & tri's Week 1 Standing BB curl/warm2X 45,75 working3X 105, 115, 120 reps 10,9,8 Close grip BB/warm2X 45, 95, working3X 145, 165, 175 reps 10,9,8 Alt hammer curl/working3X 45, 50, 55 reps  10,9,7 DB overhead ext/working3X 80, 95x2 reps 18,9,8 DB preacher curl/working3X 25 reps 14,15,15 In skull crushers/working3X 70  reps 10,10,9 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1

Hammies Week 4 Seated leg cur/warm3X 30x2, 50 working3X 80, 90, 100 reps 14,14,13 Laying leg curls/working3X 100, 110x2  reps 11,12,14 Standing 1 leg curl/working3X 10 reps 12,12,12 Abductor machine/working3X 90, 100x2 reps 12,10,11 Adductor machine/working3X 90, 100x2 reps 12,10,11 Stiff leg deads/warm2X 75 working2X 95 reps 15,15 Seated calf machine/working3X 90/60  reps 20/20, 20/20, 20/22 did 15mins bike post

Routine B Shoulders Week 4 Shoulder press/warm3X 45, 75x2 working4X 120, 130, 140, 145 reps 11,11,10,10 side laterals/working4X 20x3, 20/10 reps 12,12,10,10/10 Bent over front raise to rear raise/working3X 8 reps 10,10,10 BB shrugs/working3X 155 reps 15,15,12 Machine side laterals/working3X 40, reps 15,15,15 Cable front raises/working3X 25 reps 12,12,12 Did 12mins elliptical pre 15mins bike post

Bi's & tri's Week 3 Seated BB curl/warm2X 45,65 working3X 85 reps 12,15,15 Close grip BB/warm2X 45, 65 working3X 115, 135  reps 20,15,15 1 arm preacher curl machine/working3X 30 reps  15,15,15 1arm overhead ext machine/working3X 40 reps 15,15,15 Rope curl/working3X 60, reps 20,20,20 Rope ext/working3X 80, reps 20,20,20 Did the intervals on elliptical  Cardio sets.  1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1  

Routine B Quads & calfs Week 4 Leg ext/warm3X 40, 50, 70, working3X 180, 220, 220/50  reps 16,12,12/12 Leg press/warm2X 90  working3X 180, reps 20,20,20 Squat/warm2X 95, 135 working3X 225, reps 10,10,11 1 Leg ext/working3X 35, 45, 55 reps 15,15,15 Split squat/working3X 70 reps 12,12,12 Donkeys/working3X 200/100 reps 20/20, 20/20, 20/20 Did 12mins pre on elliptical and 15mins post bike

Routine B  Chest  Week 4 In BB press/warm4X 45x2, 115x2 working4X 175, 185, 190, 190/115 reps 10,9,8,8/12 Slight Incline Machine press/warm1X 40 working3X 140, 160, 180 reps 18,18,14 Flat Machine fly/warm1X 50 working3X 100, 110x2 reps 18,13,12 Un even push ups/working2X reps failure  Decline DB pullovers/working3X 70 reps 12,12,13 Cardio sets. 1, 1, 1 , 1, 1, 1, 1, 1, 1, 1, 1, 1