rotator cuff 15 minutes

Front Dumbbell  Raisess  10x3 lbs 10x5 lbs

Side Lateral Dumbbell  Raises  10x3 lbs 10x5 lbs

Bent over Dumbbell Shoulder  Raises  10x3 lbs 10x5 lbs

Overhead  Dumbbell Press  10x25 lbs 10x20 lbs

Dumbbell  Curls  10x20 .bs 10-x25 lbs

dumbbell hammer curls   10x 20 lbs 10x25 lbs

Tricep Dumbbell  Kickbacks   10x 20 lbs 10x25 lbs

Dumbbell flat bench press   10x 20 lbs 10x25 lbs

Bent Over One Arm  dumbbell  Rows 10x 20 lbs 10x25 lbs

Superman Extensions 3 sets 

Crunches     3 sets of 10

back hypers  3 sets of 10

Lying Leg Raise 4 sets of 10

Bent Knee Lying Side Leg Raises 4  sets of 10

Squats 10x30lbs  10x35 lbs

Dumbbell  Lunges 10x30lbs  10x35 lbs

Straight leg Calf Raises 10x30lbs  10x35 lbs

---

Comments