Rotator cuff     5 and 10 lbs 2 sets
                
Cable crunches  15x 75 lbs 15x90 lbs

crunches 15x 20 lbs 15x25 lbs

lying side leg raises  2 sets of 15
 
lying  side leg tucks   2 sets of 15 
                 
dumbbell hammers  15x 25 lbs      15x30 lbs                       

dumbbell lying triceps extension       15x25 lbs      15x35 lbs             

seated curls      15x 25 lbs      15x 35 lbs                        

triceps cable push down  15x 75 lbs   15x 90 lbs

dumbbell incline press   15x70 lbs    15x80 lbs            

machine flat bench press    15x 90 lbs   15x 105 lbs

wide grip machine pulldowns   15x 90 lbs  15x 105 lbs        

machine  seated press   15x 90 lbs  15x 105 lbs      

machine flys   15x 60 lbs  15x75 lbs

machine leg press   15x150 lbs   15x 180 lbs
      
single leg machine calf raises    15x135 lbs   15x 150 lbs

seated leg lifts   15x135 lbs   15x 150 lbs                    

single leg hamstring curls curls  15x45 lbs   15x60 lbs

Warm up and cool down 5 minutes each on treadmill

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