Rotator Cuff

Dumbbell Incline Bench Press  10x140 lbs 15x 120 lbs 18x 100 lbs

Dumbbell  Flat   Bench  Press    12x140 lbs 16x 120 lbs 19x 100 lbs

Dumbbell  Single Arm Row  10x70 lbs 12x60 lbs 15x50 lbs

Dumbbell  Incline Fly    15x 80 lbs  12x90 lbs    10x100 lbs

Dumbbell  Single Arm Row  10x70 lbs 12x60 lbs 15x50 lbs

Dumbbell  Flat Bench Fly  20x 70 lbs  15x80 lbs  12x90 lbs  10x100 lbs

Dumbbell Crunches  10x45 lbs 10x50 lbs 10x60 lbs

Lying Side Leg Raises  3 sets of 15  very slowly- hold 3 count at top and squeeze

Back Hypers   10x45 lbs 10x50 lbs 10x60 lbs

Lying Side Leg Tucks 3 sets of 15   very slowly- hold 3 count at top and squeeze

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