Narrative (120min)
After missing Fridays “Back” Strength  training, I decided to switch back for shoulder primarily because today is Labor Day and I don’t have most of the equipment for a great back work out at home.  At any rate, I have a pretty good shoulder workout.  I also ran 5miles (11 times around my block) this morning.  Feeling really good about my overall workout today…HOOORAAAHH!
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Oblique (L and R) Crunches – 4 sets of 25 reps each side – 200
- Lying Left Crunches – 4 sets of 25 reps – 100
- Lying Center Crunch – 4 sets of 25 reps – 100
- Lying Right Crunch – 4 sets of 25 reps – 100
| Friday – Shoulders | |||
| Shoulders | |||
| Exercise | Sets | Reps | Weights |
| Dumbbell Press | 4 | 15, 12, 10, 10 | 30,30,30,30 lbs |
| Side Lateral Raises | 3 | 15, 12, 10 | 10,10,10 lbs |
| Dumbbell Rear Delt Fly | 3 | 15, 12, 10 | 10,10,10 lbs |
| Dumbbell Shrugs | 3 | 15, 12, 10 | 40,40,40 lbs |
Cardio: 61 mins
Distance: 5.0 (Morning + )
Calories: 1483
Crunches: 500
Tracker
Total Distance: 189.99 miles (Goal 400/210.01 remain) *
Total Calories: 49,167 (Goal 80,000/30,833 remain) *
Total Crunches: 1575 (Goal 25,000 / 23,925)
Good livin’…keep movin’!
-R-