/Friday/i mean Saturday - shoulder strength, arm blast, back + core

Today is a long one. Looking at 1.5-2 hours gym time not including locker room and walk. Don't overdo it on the weight in the circuits. The sets can be low-mid rep, but complete the sets for lots of reps total on the day. This is gonna leave a mark!

RX:

Warm up - concept 2 (get those legs right)

Part 1:
Clean and Press:

• warm up with some reps @ 80 or 90
• 140 x F
  
• 150 x F
• cool down with higher rep burnout @ 80 or 90 (til F basically)

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take a quick rest for muscles if needed; maybe hit elliptical for 2-3 min or treadmill for a 2-3 min jog...
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Part 2:
Arm + Back circuit (3x):

• DB curls
• Behind head DB tricep press (2 hand or 1 hand)
• Barbell row
• DB shrugs

Arm + Shoulder circuit (3x):

• Bar curls
• French press
• rear delt iso with the cables and/or DBs
• plate or DB raises (lateral+front)

End with 2 sets of light bent-over DB tricep raises

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take a break, lay down, throw up, drink water, whatever.... if energy is there, jog it out for a min or two
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Core circuit, weight and #rounds tailored to where the fuel gauge is at.

• Russian twists (if that lady isn't completely hogging the sit up bench as usual)
• Sit ups (weighted?)
• Reverse lunge and twists (w/ plate)
• Back extensions