Rotaror Cuff Set 20 Minutes

Dumbbell Front Raises 10x 5 lbs  10x10 lbs 10x15 lbs

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

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

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

Seated Curl 10x 30 lbs 10x35 lbs 10x 40 lbs 6x45 lbs

Lying Tricep Extensions 10x30 lbs 10x35 lbs 10x40 lbs 10x45 lbs

Dumbbell Hammers  10x30 lbs 10x35 lbs 10x40 lbs 8x45 lbs

Bent Over Tricep Kickbacks 10x30 lbs 10x35 lbs  10x40lbs  9x45 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

Strained something in my mid back doing military presses so I dropped down a bit in weight on abs and hypers. The 10 x 10 super  rest thing I did a while back has made a measurable difference in my upper arms.

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