rotator cuff  20 minutes

dumbbell lateral raises 15x3 lbs   12x5 lbs  10x10 lbs

front dumbbell raises   15x3 lbs   12x5 lbs  10x10 lbs

bent over dumbbell raises  15x3 lbs   12x5 lbs  10x10 lbs

seated dumbbell press 15x15 lbs  12x20 lbs  10x30 lbs

seated dumbbell curls  15x15 lbs   12x25 lbs  10x30 lbs

seated overhead dumbbell extensions  15x15 lbs   12x25 lbs  10x30 lbs

seated hammer curls  15x15 lbs   12x25 lbs  10x30 lbs

lying dumbbell extensions  15x15 lbs   12x25 lbs  10x30 lbs

dumbbell kickbacks   15x15 lbs   12x25 lbs  10x30 lbs

crunches 15x30 lbs  12x35 lbs 10x45 lbs

twisted crunches  15x15 lbs   12x25 lbs  10x30 lbs

back hypers  15x15 lbs   12x25 lbs  10x30 lbs

twisted back hypers  15x15 lbs   12x25 lbs  10x30 lbs

stretches throughout

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