Rotaror Cuff Set 20 Minutes

Dumbbell Front Raises 20x 5 lbs  15x10 lbs 12x15 lbs

Dumbbell Lateral Raises 20x 5 lbs  15x10 lbs 10x15 lbs

Bent Over Dumbbell Raises  120x 5 lbs  15x10 lbs 10x15 lbs

Seated Dumbbell Military Press 15x80 lbs 12x90 lbs 10x100 lbs

Seated Curl 10x 35 lbs 10x40 lbs 8x 45 lbs 2x50 lbs

Lying Tricep Extensions  10x 35 lbs 10x40 lbs 10x 45 lbs 5x50 lbs

Dumbbell Hammers  10x 35 lbs 10x40 lbs 10x 45 lbs 4x50 lbs

Bent Over Tricep Kickbacks  10x 35 lbs 10x40 lbs 10x 45 lbs 4x50 lbs

Dumbbell Crunches 15x 30 lbs 12x35 lbs 10x40 lbs

Lying Side Leg Extensions  3 sets of 15 very slow , long squeeze at the top

Dumbbell Back Hyper 10x30 lbs 10x35 lbs 10x40 lbs

Lying Side Leg Tucks 3 sets of 15  very slow , long squeeze at the top

Lying Leg Tucks 3 sets of 15

pr on curls

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