Rotator Cuff Set

Dumbbell Flat Bench Press 10x 100 lbs 10x120 lbs 9x 140 lbs

Dumbbell Incline Bench Press  10x 100 lbs 10x120 lbs 7x 140 lbs

Dumbbell Decline Bench Press    10x 100 lbs 10x120 lbs 6 x 140 lbs

Dumbbell Fly  10x 60 lbs  10x70 lbs  10x 80  lbs

Dumbbell Incline Fly   10x 60 lbs  10x70 lbs  10x 80  lbs

Dumbbell Decline Fly  10x 60 lbs  10x70 lbs  10x 80  lbs

Bent Over One Arm  dumbbell  Rows    10x 50 lbs 10x 60 lbs 10x  70 lbs


Dumbbell Shrugs   10x45 lbs 10x50 lbs  10x60 lbs

Crunches  10x 35  lbs 10x 40 lbs 10x 45 lbs
 
back hypers    10x 35  lbs 10x 40 lbs 10x 45 lbs

Lying Side Leg Raise 3 sets of 15

Lying  Leg raises 3 sets of 15

Lying Side  Leg Tucks 3 sets of 15

superman 3 sets one minute

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