Rotator Cuff 15 Minutes
Front Dumbbell  Raisess  15x3 lbs 15x5 lbs

Side Lateral Dumbbell  Raises  15x3 lbs 15x5 lbs

Bent over Dumbbell Shoulder  Raises  15x3 lbs 15x5 lbs

Overhead  Dumbbell Press  15x25 lbs 15x30 lbs

Dumbbell  Curls  15x15 lbs 15x20 lbs

Lying Dumbbell Extension  15x15 lbs 15x20 lbs

Dumbbell Hammer Curls  15x15 lbs 15x20 lbs

Tricep Dumbbell  Kickbacks   15x15 lbs 15x20 lbs

Dumbbell Flat Bench Press   15x 25 lbs 15x35 lbs

Dumbbell Incline Press  15x 25 lbs 15x35 lbs

Dumbbell Decline Press 15x 25 lbs 15x35 lbs

Dumbbell Incline Flys 15x20 lbs 15x25 lbs

Dumbbell Decline Flys 15x20 lbs 15x25 lbs

Flys 15x20 lbs 15x25 lbs

Bent Over One Arm  Dumbbell  Rows  15x25 lbs 15x35 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  15x 25 lbs 15x35 lbs

Dumbbell  Lunges   15x 25 lbs 15x35 lbs

Straight leg Calf Raises  15x 25 lbs 15x35 lbs

Single Leg Ball Squats 15x20 lbs 15x25 lbs

Single Leg Ball Calf Raises 15x20 lbs 15x25 lbs

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