rotator cuff set

arnolds 20x15lbs 15x20 lbs 12x25 lbs 10x30 lbs 8x35 lbs

front dumbbell raises 15x5 lbs 12x10 lbs 10x15 lbs

dumbbell lateral raises 15x5 lbs 12x10 lbs 10x15 lbs

bent over dumbbell laterals 15x5 lbs 12x10 lbs 10x15 lbs

bent over dumbbell rows 20x25 lbs 15x30 lbs 12x35 lbs 10x40 lbs

side planks 2 sets 3 minutes

elbow to toe planks 2 sets 3 minutes

crunches 3 sets of 20

twisted crunches 3 sets of 20 each side

lying side leg raises 3 sets of 20

back hyper extensions 3 sets of 15

twisted back hyper extensions 3 sets of 15

superman 5 sets 30 seconds

stretch 25 minutes

45 minutes treadmill 0 incline barefoot

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