Morning Lifting, Evening Circuit: Shoulders and Triceps

I got up at 3am this morning to get Rebecca out the door for her time at the hospital. She had to report in at 430am. After breakfast and walking the dogs (we are watching a friend's dog currently...) and sending Rebecca on her way I was able to get in a great morning weight session in. After work myself and two co-workers had a really good circuit training session. Need less to say, I am ready for some serious sleep after the "alpine start" this morning before dawn.

Today's quote is from Thomas Jefferson:

"Enlighten the people, generally, and tyranny and oppressions of body and mind will vanish like spirits at the dawn of day."

Workout: Shoulders and Triceps
Morning Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 4-8 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions
Standing Alternating Front Dumbbell Raise, 3 sets of 6-8 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 6 repetitions
Dumbbell Triceps Kickbacks, 3 sets of 6-8 repetitions
Diamond Triceps Push-Ups, 3 sets of 26 repetitions

Evening Circuit Training: Perform each exercise in order for one minute to complete a set. 15 seconds between exercises. 3 sets total, one minute break between sets (I mean hell, it was 100 degrees fahrenheit here today... a man needs a water break!)
Jump Rope
TRX Reverse Flies
Diamond Triceps Push-Ups
60lb. Sand Bag Overhead Press
Overhead Dumbbell Triceps Extension
Abdominal Crunches
Heavy Rope Whips

Have a Great Day!