rotator cuff warm up 4 movements. 5 10 15 lbs ...15 reps

lateral raises, front raises, bent over straight arm raise

20 x  5 lbs 
15 x 10 lbs
20 x 20 lbs

Arnolds dumbbells

20 x  5 lbs 
15 x 10 llbs
10 x 20 lbs

seated military dumbbell press

10 x 25 lbs
10 x 35 lbs
10 x 45 lbs

Chin ups
12, 11, 9, 9, 8  body weight

pull ups

10, 10, 9, 7, 6 bodyweight

dips

10, 9, 8, 7, 6,  bodyweight

push ups

12,12,12,12,12 bodyweight

36 minutes

treadmill 45 minutes max incline 755 calories..

---

Comments