WORKOUT
©2018 All Rights Reserved
Created Exclusively for Bombshell Fitness by Shannon Dey
SPECIAL INSTRUCTIONS
When superset is noted, do not rest between exercises but rest 20-30 seconds after the
superset is completed.
Move quickly between exercises in a superset. There should be little to no time lapse
between supersets.
If an exercise is listed without a superset, rest 30 seconds before repeating the exercise.
To perform a superset, move from the first exercise to the next without rest.
Use a weight that is difficult but obtainable to get all the required reps.
In sets where the reps decline add weight in lower rep sets.
In sets where the reps increase, reduce the weight in higher rep sets.
If you are doing weights and cardio in the same session, always do your weight training
first.
If you don’t know the exercise, consult the BSF Exercise Library and then contact BSF
Live Chat. Don’t assume or substitute the exercise.
Perform the exercises at a brisk safe pace. Do not perform them slowly.
Always warm up with light weights for 2 sets of 20 and stretch before beginning a new
body part or starting a workout.
4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise
Bombshell Sliders, Bombshell Handle Bands, Bombshell Jump Rope and
Bombshell B-Banded sets available at: www.b-couture.boutique
NOTE: Until you get USED to the SLIDERS - make sure that you HOLD ON
to something when using to ASSURE your BALANCE
DAY 1: Legs/Bombshell Booty/Calves
3 x 15 leg curl
3 x 10 leg press with feet high and wide
superset
3 x 10 leg press with feet high and close
10 minutes on ARC trainer
3 x 10 leg extension
3 x 10 leg press with feet low and wide
superset
3 x 10 leg press with feet low and close
10 minutes walk on treadmill OR:
2 minute walk
1 minute shannon dey
2 minute brisk walk or jog
Repeat
3 x 12 (each leg) butt machine OR pull-up-push-down for butt
Optional: 10 minutes on ellyptical
3 x 15, 20, 25 calf machine
DAY 2: Cardio/Abs
15 minutes bike (moderate to brisk pace and moderate resistence)
15 minutes ARC trainer (brisk pace and moderate resistence)
Optional: 15 minutes BRISK WALK on treadmill
3 x 30 stability ball crunches
superset
3 x 20 lower ab flutter kicks
10 minutes lower body stretching
DAY 3: Wednesday: Upper Body/Bombshell Booty
3 x 15 lat pulldown machine
3 x 12 seated cable row machine
walk 10 minutes on treadmill at incline 3-5
3 x 12 shoulder press machine
3 x 10 db lateral raise
superset
3 x 10 (each arm) db front raise
10 minutes on bike
3 x 12 db curl
superset
3 x 12 db tricep kickback
Optional: 10 minutes on ellyptical with arms
3 x 10 (each leg) cable kickback
superset
3 x 12 (each leg) cable kicback high pulse
DAY 4: Cardio/Abs
30 to 45 minutes on ARC trainer interval program
OR (not both!!)
Treadmill:
6 minute walk
1 minute shannon dey
3 minute jog or brisk walk
Repeat to equal 30 - 40 minutes total
4 crunches
8 crunch high pulse
4 in and out abs
repeat a total of 5 times (rest only as necessary)
10 minutes lower body stretching
DAY 5: Bombshell Booty/Calves/Abs
3 x 10 (each leg) one leg leg press for butt
superset
3 x 10 (each way) side to side step out squat (optional: banded)
10 minutes on ARC trainer
3 x 12 outer thigh machine
3 x 15 (each leg) butt machine (no rest between legs or sets)
10 minutes on stairmaster or stepmill
Place two db's in front of you in descending weight, use the heaviest one on your first
set, and the lighter one on the second set.
2 x 10 db sumo squat (hold db at chest)
superset
2 x 15 db sumo squat (hold db at chest)
superset
2 x 20 db sumo squat (no db)
Optional: 10 miunutes on ellyptical
3 x 20 seated calf raise
Optional DAY 6: At Home or Gym Upper Body/Plyo
3 x 15 Bombshell Handle Band overhead press
3 x 10 (each arm) Bombshell Handle Band front raise
superset
3 x 12 Bombshell Handle Band lateral raise
Optional: 1 x 10 Bombshell Slider burpees or regular burpees
3 x 12 Bombshell Handle Band seated row
superset
3 x 10 (each arm) Bombshell Handle Band one arm row
Optional: 1 x 10 Bombshell Slider burpees or regular burpees
3 x 15 Bombshell Handle Band bicep curl
superset
3 x 10 (each arm) Bombshell Handle Band overhead tricep extension
Optional: End this workout with 15-20 minutes of the activity of your choice: bike
riding, roller blading, jogging, etc.
DONE! CONGRATULATIONS BOMBSHELL!!