rotator cuff 15 minutes

Front Dumbbell  Raises 10x3 lbs 10x5 lbs

Side Lateral Dumbbell  Raises 10x3 lbs 10x5 lbs

Bent over Dumbbell Shoulder  Raises  10x3 lbs 10x5 lbs

Overhead  Dumbbell Press  10x30 lbs 10x35lbs

Dumbbell  Curls   2x15 lbs  10x25 lbs 10x30 lbs 2x35 lbs

lying dumbbell extensions 10x15 lbs 10x20 lbs 10x30 lbs

dumbbell hammer curls  10x 15 lbs 10x20 lbs 10x30 lbs 2x35 lbs

Tricep Dumbbell  Kickbacks    10x15 lbs  10x20 lbs 10x30 lbs

Dumbbell flat bench press   10x35 lbs 10x40 lbs10x50 lbs

Bent Over One Arm  dumbbell  Rows   10x35 lbs 10x40 lbs 10x50lbs
 
Crunches  10x20 lbs 10x30 lbs
  
back hypers  10x20 lbs 10x30 lbs

Lying side leg raises  2 sets 15

Bent Knee Lying Side Leg tucks  2 sets 15

Squats  10x40 lbs 10x50 lbs

Dumbbell  Lunges 10x40 lbs 10x50 lbs

Straight leg Calf Raises  10x40 lbs 10x50 lbs

treadmill 15 degrees barefoot 675 calories

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Comments

• [Former member] 2012/02/14
  I wrote this up before I finished my upper body workout. I actually did 6 dumbbell hammer curls and 6 seated curls at 35 lbs. I decided to go for 40 and managed 3 of each at 40. These would be BB curls at 80 and it's 2 reps off a PR from 10 years ago. I also did the reciprocal DB extensions and kickbacks. I am kind of pleased. I'll be 59 next months.