Rotator cuff

Dumbbell Front Raises 20x5 lbs  15x10 lbs  12x 15 lbs

Dumbbell Lateral Raises  20x5 lbs  15x10 lbs  12x 15 lbs

Dumbbell Bent Over Raises   20x5 lbs  15x10 lbs  12x 15 lbs  

Dumbbell Seated Military Press 16x80 lbs 14x 90 lbs  12x100 lbs

Seated Dumbbell Curls    16x30 lbs 14x35 lbs 12x40 lbs

Lying Dumbbell Extensions   16x30 lbs 14x35 lbs 12x40 lbs

Dumbbell Hammers    16x30 lbs 14x35 lbs 12x40 lbs

Dumbbell Bent Over Extensions    16x30 lbs 14x35 lbs 12x40 lbs


Crunches  10x40 lbs 10x50lbs  10x60 lbs

Lying Side Leg Raises 3 sets of 20

Back Hypers   15x40 lbs 12x50lbs  10x60 lbs

Lying Side Leg Tucks  3 sets of 20

Superman 3 sets - 30 seconds

Lying Leg Tucks 3 sets of 20

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