rotator cuff

seated curl 
15 x 15 lbs ,4 x 90 lbs,   8 x 80 lbs, 10 x 70 lbs, 12 x 60 lbs

seated overhead dumbberll extensions
15 x 15 lbs ,4 x 90 lbs,   8 x 80 lbs, 10 x 70 lbs, 12 x 60 lbs

dumbbell hammer curls
15 x 15 lbs ,4 x 90 lbs,   8 x 80 lbs, 10 x 70 lbs, 12 x 60 lbs

dips
4 sets of 8

back hyper weighted
15 x 30 lbs, 12 x 40 lbs 10x 50 lbs

side hyper weighted
15 x 30 lbs, 12 x 40 lbs 10x 50 lbs

incline crunch weighted
15 x 30 lbs, 12 x 40 lbs 10x 50 lbs

walk/run 25 minutes

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