Back at It Monday and the Embarrassment that is Redskins Football.

The Redskins are an embarrassment. If they fire Jay Gruden but keep the prima donna, egomaniac, Subway salesman RGIII I am officially going to give up on them as an organization. If they somehow beat the Cowboys twice in one I may have to reconsider, however.

After spending a great weekend with friends back east I am back to the daily exercise.

Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
HIIT Spin Cycle Ride, 30 minutes
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Superset:
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids) 
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)

Evening Session:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 4 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
100 lbs. Weighted Keg Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)

Have a Great Day!