Last Workout With a Good Friend, Shoulders and Triceps

Today I had my last workout with a co-worker and friend for at least a little while. It is hard to find good people to workout with. People that are committed, work hard, and have fun. People that turn what could be a daily grind of exercise into something to look forward to at the end of a work day. My buddy has gotten a great work opportunity back east in Virginia and will be headed there this week. I am sure that we will see each other again in the not so distant future.

Today's quote is from Christa McAuliffe:

"I really don't want to say goodbye to any of you people."

Workout: Shoulders and Triceps
Morning Routine:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Reverse Flies, 20 repetitions
Lightweight Dumbbell Shoulder Press, 20 repetitions
Weight Training:
Superset Side Dumbbell Raise with Alternating Front Dumbbell Raise, 3 sets of 10 repetitions each
Push Press, 3 sets of 8-10 repetitions
Shoulder Shrugs, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions

Evening Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
TRX Reverse Flies, 20 repetitions
Lightweight Dumbbell Shoulder Press, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Superset Side Dumbbell Raise with Alternating Front Dumbbell Raise, 3 sets of 10 repetitions each
Push Press, 3 sets of 1-6 repetitions
Shoulder Shrugs, 3 sets of 6-8 repetitions
Superset Skull Crushers with Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions
Landmine Lateral Jammers, 3 sets of 10-15 repetitions

Have a Great Day!