I'm upping reps and reducing weight a bit.

Rotator cuff 15 minutes

Dumbbell Front Raise  20x3 lbs 16x5 lbs 14x10 lbs 12x10 lbs

Dumbbell Lateral Raises  20x3 lbs 16x5 lbs 14x10 lbs 12x10 lbs

Dumbbell Bent Over Straight Arm Raises  20x3 lbs 16x5 lbs 14x10 lbs 12x10 lbs

Seated Dumbbell Military Press 20x50 lbs  16x60 lbs 14x70  lbs  12x 80 lbs

Seated Dumbbell Curls 20x 15 lbs  16x 25lbs  14 x 30 lbs  12x35 lbs

Lying Dumbbell Triceps Extensions  20x 15 lbs  16x 25lbs  14 x 30 lbs  12x35 lbs

Seated Hammer Curls  20x 15 lbs  16x 25lbs  14 x 30 lbs  12x35 lbs

Bent Over Triceps Extensions  20x 15 lbs  16x 25lbs  14 x 30 lbs  12x35 lbs

Crunches  20x10 Lbs 16x 20 lbs 14x30 lbs 12x40 lbs

Lying Side Leg Raises 4 sets of 20

Back Hypers   20x10 Lbs 16x 20 lbs 14x30 lbs 12x40 lbs

Lying Side Leg Tucks 4 sets of 20

stretch

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