A.M./P.M. Shoulders and Triceps

I got back to the training that I was known for last season: A morning lifting regimen and an after work circuit training. It provides a good balance of strength and endurance training. Strength and endurance makes for a well balanced athlete. Two folks lifting in the morning, four people for the evening circuit.

Today's quote comes from Simon Sinek:

"There is no decision we can make that doesn't come with some sort of balance or sacrifice."

Workout: Shoulders and Triceps
Warm-Up:
Shoulder Circles, 20 repetitions to the side, front and above the head
TRX Triceps Extensions, 20 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Dumbbell Side Raise, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Barbell Shoulder Shrugs, 3 sets of 6-8 repetitions
Barbell Push Press, 3 sets of 1-5 repetitions
Barbell Skull Crushers, 3 sets 6-8 repetitions
Triceps Dips, 3 sets to failure

Evening Circuit Training: Perform each exercise for one minute to complete a set. Three sets total. One minute rest between sets.
Heavy Rope Whips
TRX Triceps Extensions
Front Plate Raise
Overhead Dumbbell Triceps Extensions
Side Dumbbell Raise
Triceps Dips
Abdominal Crunches
Evening Weight Training:
Barbell Push Press, 3 sets of 1-6 repetitions

Have a Great Day!