Boston Strong Two Years Later, Shoulders and Triceps

I still find it hard to believe that it has already been two years since the Boston Marathon bombings. A despicable and cowardly act that injured hundreds and killed three innocent people, including a child. In the end, I believe that the Tsarnaev brothers will get what they deserve. The younger brother, Dzhokhar Tsarnaev ran over his brother Tamerlan in a stolen SUV while trying to escape Boston police. Now, Dzhokar faces the sentencing portion of the trial for his life. After being convicted on Federal charges, it will be decided whether he will be put to death or spend the rest of his life rotting in a cell. And, despite their attack, the Boston Marathon will be run again.

Today's quote is from David "Big Papi" Ortiz:

“All right, Boston, this jersey that we wear today, it doesn’t say ‘Red Sox.’ It say ‘Boston.’ We want to thank you, Mayor Menino, Governor Patrick, the whole police department for the great job that they did this past week. This is our fucking city, and nobody’s going to dictate our freedom. Stay strong. Thank you.”

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Five sets total. No rest between exercises or sets.
Heavy Rope Whip
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Shoulder Shrugs, 5 sets of 8-10 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Dumbbell Side Raise, 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Alternating Front Dumbbell Raise, 10 repetitions per side
(Primary muscles worked: Anterior deltoids)
Barbell Abdominal Roll Out, 10 repetitions
(Primary muscles worked: Rectus abdominis, anterior deltoids, pectoralis major)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Barbell Skull Crusher, 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 15 repetitions
(Primary muscles worked: Triceps brachii, pectoralis major, anterior deltoids)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!