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  10x 20 10x25 lbs 10x35lbs

Dumbbell  Curls  10x20  lbs 10x30 lbs

dumbbell hammer curls  10x20 lbs 10x30 lbs

Tricep Dumbbell  Kickbacks   10x20 lbs 10x30 lbs

Dumbbell flat bench press   10x35 lbs 10x45 lbs

Bent Over One Arm  dumbbell  Rows   10x35 lbs 10x45lbs

Crunches  10x10 lbs 10x15 lbs 10x20 lbs

back hypers  10x10 lbs 10x15 lbs 10x20 lbs

Lying side leg raises

Bent Knee Lying Side Leg Raises 2 sets of 10

Squats  10x30 lbs 10x40 lbs

Dumbbell  Lunges 10x30 lbs 10x40 lbs

Straight leg Calf Raises  10x30 lbs 10x40 lbs

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