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 10x30 lbs

Dumbbell  Curls  10x 15 lbs  10x20 lbs

Lying Dumbbell Extension  10x 15 lbs  10x20 lbs

Dumbbell Hammer Curls  10x 15 lbs  10x20 lbs

Tricep Dumbbell  Kickbacks   10x 15 lbs  10x20 lbs

Dumbbell Flat Bench Press   10x 25 lbs 10x35 lbs

Dumbbell Incline Press   10x 25 lbs 10x35 lbs

Dumbbell Decline Press 10x 25 lbs 10x35 lbs

Dumbbell Incline Flys 10x20 lbs  10x30lbs

Dumbbell Decline Flys 10x20 lbs  10x30lbs

Flys 10x20 lbs  10x30lbs

Bent Over One Arm  Dumbbell  Rows  10x25 lbs  10x35 lbs

Superman Extensions 3 sets 

Crunches    15x 30 lbs 15x35 lbs

Back Hypers  15x 30 lbs 15x35 lbs

Lying Side Leg Raise 3 sets of 15

Bent Knee Lying Side Leg Raises 3  sets of 15

Lying Leg Tucks  3  sets of 15

Squats  10x60 lbs 10x70 lbs

Dumbbell  Lunges   10x60 lbs 10x70 lbs

Straight leg Calf Raises  10x60 lbs 10x70 lbs

Single Leg Ball Squats 10x60 lbs 10x70 lbs

Single Leg Ball Calf Raises 10x60 lbs 10x70 lbs

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