Begin with some sort of light to light-medium cardio for 5-15 mins  depending on fitness level (treadmill, jump rope, eliptical etc..)

DB=Dumbbell,  BB=Barbell,  KB= Kettlebell

Side Bends (L) 15-20x

Side Plank/ Oblique Rotation and Knee Drive (L) 15-20x

*Repeat Right Side and repeat 2xs

1st Super Set

DB Mid Rows (8-12 reps)

Cable Lat. Pressdown (8-12 reps)

Cable Lat Pulldown (8-12 reps)

KB Swings (12-20 reps)

*Complete each individual exercise back-to-back with maximum of 20 seconds rest. Shot for 8-12 reps, increasing weight every set. Once the first set of exercises are completed give yourself 1-2mins rest depending on fitness level. Repeat the first group of exercises  a minimum of 3 times. Once finished move on to your 2nd group of exercises, which will be a super-set.

2nd Super Set

DB Shrugs (12-20 reps)

Exverted Lateral Raise (This exercise is just like a normal lateral raise but your palms are placed in anatomical position facing away from body) (8-12 reps)

Wide Pull-Ups (8-12 reps)

BB Upright Rows (8-12 reps)

Hammer Twist Curls (8-12 reps)

*Complete each individual exercise back-to-back with maximum of 20 seconds rest. Shot for 8-12 reps, increasing weight every set. Once the first set of exercises are completed give yourself 1-2mins rest depending on fitness level. Repeat the these group of exercises  a minimum of 3 times.

Goal Finishing Time Not Including Warm-Up: 45mins-1hour

*I have attached a link to a website that has videos and pics of demonstrations for the majority of the exercises. If you have any questions please dont hesitate to email me at barronkj@gmail.com

http://www.muscleandstrength.com/exercises/main.html

Enjoy!!!

The moment when your mind says its too hard, you make the program harder

The moment your mind says its too far to run, you  run longer

The feeling you get before you give up, keep it longer

The time it takes you to run around that track, you make faster

The grunt you make during that lift, you make louder and louder

The times you fall down, you get back up and stand stronger

What makes us stronger mentally, physically  lies within each and everyone of us. Just some people know what it takes to reach within and showcase it. Its your time to showcase it!!