I really liked lifting twice a day, so I'm sticking with it. The workout consists of a full body work out in the morning with isolation exercises in the evening to focus on specific muscles. Last month, I focused on arms and chest (see previous blog). This time I'm focusing on shoulders, traps, and calves. 

Without further a do, here is this months routine:

Day 1 AM - 25 total reps - max for 6 - 8 reps for first set. (I do as many sets as it takes to complete 25 reps with consistent speed)

Weighted Pull-ups 

Incline Barbell Bench

Deadlifts

Day 1 PM - 35 total reps - max of 8 - 10 rep for first set

Lateral raises

Barbell Upright Row

Calf Raises - Toes In

Day 2 AM - 35 total reps - max of 8 - 10 rep for first set

High Pull

Barbell Decline Bench

Squat

Day 2 AM - 25 total reps - max for 6 - 8 reps for first set. 

Front Raises

Behind the Back Barbell Shrugs

Calf Raise - Toes straight

Day 3 AM - 25 total reps - max for 6 - 8 reps for first set.

Barbbell Bent-Over Row

Barbell Shoulder Press

Good Mornings

Day 1 PM - 35 total reps - max of 8 - 10 rep for first set

Dumbbell Shrugs

Seated Reverse Flyes

Calf Raises - Toes Out