rorator cuff warm up 10 minutes

dumbbell fly

10 x 20 lbs, 10 x 30 lbs, 10 x 40 lbs

superset with horizontal pull ups 

3 sets of 10

dumbbell flat bench press

15 x 50 lbs    15 x 60 lbs , 15 x  70 lbs,

super set with

dumbbel single arm bent over row

15 x 50 lbs, 15 x 60 lbs,  15 x  60 lbs

2 sets of 25  each below

bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups
lying straight leg lifts
bicycles

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