Rotator Cuff Set

Dumbbell Flat Bench Press 15x 100 lbs 12x120 lbs 10x 140 lbs

Dumbbell Incline Bench Press  115x 100 lbs 12x120 lbs 0x 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    15x 50 lbs 12x 60 lbs 10x  70 lbs


Dumbbell Shrugs   15x100 lbs 12x 120 lbs  10x 140 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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