rotator cuff 15 minutes

Front Dumbbell  Raisess  10x3 lbs 10x5 lbs 10x10 lbs

Side Lateral Dumbbell  Raises 10x3 lbs 10x5 lbs 10x10 lbs

Bent over Dumbbell Shoulder  Raises  10x3 lbs 10x5 lbs 10x10 lbs

Overhead  Dumbbell Press  10x25 lbs 10x30 lbs 10x35 lbs

Dumbbell  Curls  10x25 lbs 10x30 lbs 10x35 lbs

Lying dumbbell triceps extension 10x25 lbs 10x30 lbs 10x35 lbs

dumbbell hammer curls   10x25 lbs 10x30 lbs 10x35 lbs

Tricep Dumbbell  Kickbacks   10x25 lbs 10x30 lbs 10x35 lbs

Dumbbell flat bench press   10x40 lbs 10x45 lbs 10x50 lbs

Bent Over One Arm  dumbbell  Rows 10x40 lbs 10x45 lbs 10x50 lbs

Superman Extensions 3 sets 

Crunches  10x 10 lbs 10x20 lbs 10x30 lbs  

back hypers  10x 10 lbs 10x20 lbs 10x30 lbs

Lying Leg Raise 4 sets of 10

Bent Knee Lying Side Leg Raises 4  sets of 10

Squats 10x40 lbs 10x45 lbs 10x 50 lbs

Dumbbell  Lunges 10x40 lbs 10x45 lbs 10x 50 lbs

Straight leg Calf Raises 10x40 lbs 10x45 lbs 10x 50 lbs

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