D.bell Arnold ovet head press                                  2 sets 30, 20 reps

^super-set

D.bell side raises (swing arms infront)                   2 sets 20reps

D.bell over head press (heavy)                                 2 sets 15,8-10 reps

^super-set

D.bell side raises (swing arms to back)                   2 sets 15reps

Incline Bench E-z Bar Front Raise                             3 sets 30,20,15 reps

^super-set

Up Right E-z Bar Row                                                  3 sets 20,15,12 reps

^super-set

Bent Over D.Bell Wide Row                                       3 sets 20,15,10 reps

Smith Press Shoulder Shrugs (behind back)           3 sets 20,15,12

^super- set

Shoulder D. Bell Scaption                                          3 sets 30,20,15

Goblet Squat                                                  2 Sets 1min

^

Forward Lunges                                             2 Sets 1min

D.Bell Single leg Split Squat                         3 Sets 20,15,10 Reps

^

D.Bell Single leg Deadlift (Hamstring)       3 Sets 20,15,12 Reps

^

Bench Leg raises                                            3 Sets 30,25,20 Reps

D.Bell Walking Lunges                                  2 Sets 20,15,10 steps each leg

^

D.Bell Alternating Side Lunges                    2 Sets 20,15,12 each leg

^

Laying Hip raise (foot on bench)                 2 Sets 30 Reps Focus on squeezing glutes

Machine Leg Curl                                           2 Sets 15,12,12 Reps

^

Squats (BOSU recommended)                     2 Sets 1min

^

Crunches (BOSU)                                            2 Sets 1min

^

Hand PLANK (BOSU)                                        2 Sets 1min

^

Reverse Crunches                                            2 Sets 1min

^

Elbow Plank                                                      2 Sets 1min

Roman Chair Oblique Twist                           2 Sets 30 Reps

^

Roman Chair Back Extensions                       2 Sets 30 Reps

(^) Means take 15-20 seconds and jump right into a superset.

Take 2min between each combo supersets

Bringing down the bootcamp to brickell. Come check it out. It’s only $10 a class.