Quick Shoulder and Triceps Post

Another big day at work and a later night workout sooooo... just a quick post. I will try to do a better job tomorrow.

Workout: Shoulders and Triceps
Warm-Up:
Heavy Rope Whip, one minute followed by one minute rest. Five sets total.
Weight Training:
Barbell Push Press, 5 sets of 2-8 repetitions
Barbell Shoulder Shrug, 5 sets of 10-15 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Overhead Dumbbell Triceps Extension, 10-12 repetitions
Medicine Ball Triceps Push-Up, maximum repetitions to failure

Have a Great Day!!