Wednesday: Hump Day, Workout Day

Oye ve, it's Wednesday!  Usually referred to as the hump day, for me it signals the winding down of a long week.  You try to stay motivated (which usually works), so just go with it, and hang on tight.
That being said, here was my workout for today.  Again, it was Upper Body and abs:

A White Lie Workout: Phase 1: Upper Body and Core

Circuit 1: Chest: 3 times through, no rest

• Dumbbell Bench Press: 3x6: 55 pound dumbbells
• Incline Pushup: 3xAMAP: 18/19/15
• Bent Arm Dumbbell Pullover: 3x6: 45 pounds
• Cable Flys: 3x6: 60 pounds 

Rest: Jump rope for 1 minute

Circuit 2: Triceps: 3 times through, no rest

• Dips: 3x AMAP: 13/13/13
• Triceps Rope Extension with Flare: 3x6: 85 pounds
• TRX Triceps Extension: 3x6
• Triceps Floor Press: 3x6/side

Rest: Jump rope for 1 minute

Circuit 3: Back/Biceps: 3 times through, no rest

• Pull Ups: 3x AMAP: 6/6/6
• V-Handle Pulldown: 3x6: 120 pounds
• TRX Row: 3x6
• Dumbbell Clean and Press: 3x6/side: 40 pound dumbbell

Rest: Jump rope 1 minute

Circuit 4: Shoulders: 3 times through, no rest

• TRX Inverted Press: 3x6/side
• Thrusters: 3x6: 35 pound dumbbells
• Single Arm Dumbbell Snatch: 3x6/side: 40 pound dumbbell
• Dumbbell Lateral Raise: 3x6: 12 pound dumbbells

Rest: Jump rope for 1 minute

I also got to do this:

3x (Hanging Leg Raises x5, Hanging Knee Raises x5)

Enjoy!