A quick 15 minutes workout in my own home gym....mostly using my Nautilus Selectech Dumbells and some heavy (green) resistance bands:
Rear/Front/Side DB Raises (all together, back-to-back--bent over, then alternating front DB raises, the standing side lateral raises, it BURNS)
15 lbs for 3 sets of 10 (ea. direction, 1 set is 30 reps)
Lying DB Skullcrushers (Lying extensions)...30 lbs for 3 sets of 10 reps, 25 lbs for 15
Tricep Pressdowns (using resistance band wrapped around pull-up bar)...3 sets of 12 reps
1_arm overhead DB extensions: 20 lbs for 3 sets of 10-12 reps (ea. arm)
That's it.... that's all I did and it only took about 17 total minutes of my time.
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