81,6 gym workout "Day A"

So not so fatso 81,6, but that's because yesterday was a bjj class - I am always a little dehydrated after bjj - even next morning.

Today is first run throu of our new weight program "day A" - strength to legs and stamina to upperbody. Workout has a lot of shoulder moves, which is good. LInk from the image is to a new site that looks cool, but my favorite is still www.exrx.net. It has the "moves".

DAY A

Single leg split squat 4 x (6 + 6)
Barbell parallel squat 4 x 4 -6 tempo 1 - 4 - 1 and 3 -2 -1 (Alternating weekly)
Plie Squat (Dumbell against back!) 4 x 6 reps
Sled seated calf press 5 x 8 - 10 reps
Dumbbell bent-over Row 3 x 10 - 12
Barbell Curl 3 x 10 -12 reps
Shoulder routine circuit 3 rounds:

Dumbbell alternating front raise 10 reps
Dumbbell alternating lateral raise 10 reps
"Saints halo" with dumbbells 10 reps CW and 10 reps CCW
Dumbbell shoulder press 10 reps
Dumbbell Upright row 10 reps
Dumbbell rear lateral raise 10 reps

I updated page "Weight workouts " Day B