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 10x80 lbs 10x90 lbs 10x100 lbs

Seated Curl 10x 30 lbs 10x35 lbs 9x 40 lbs 4x45 lbs

Lying Tricep Extensions 10x30 lbs 10x35 lbs 10x40 lbs 6x45 lbs

Dumbbell Hammers  10x30 lbs 10x35 lbs 9x40 lbs 6x45 lbs

Bent Over Tricep Kickbacks 10x30 lbs 10x35 lbs  10x40lbs  6x45 lbs

Dumbbell Crunches 10x 45 lbs 10x50 lbs 10x60 lbs

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

Dumbbell Back Hyper 10x45 lbs 10x50 lbs 10x60 lbs

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

Lying Leg Tucks 3 sets of 15

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