Rotator cuff

Dumbbell Front Raises 15x5 lbs  12x10 lbs  10x 15 lbs

Dumbbell Lateral Raises 15x5 lbs  12x10 lbs  10x 15 lbs

Dumbbell Bent Over Raises   15x5 lbs  12x10 lbs  10x 15 lbs

Seated Dumbbell Curls  15x25 lbs  12x 30 lbs 10x 35 lbs  6x45 lbs

Lying Dumbbell Extensions 15x25 lbs 12x30 lbs 10x35 lbs 9x45 lbs

Dumbbell Hammers     15x25 lbs 12x30 lbs 10x35 lbs 10x45 lbs

Dumbbell Bent Over Extensions     15x25 lbs 12x30 lbs 10x35 lbs 10x45 lbs

Crunches  15x30 lbs 12x40lbs  10x50 lbs

Lying Side Leg Raises 3 sets of 20

Back Hypers   15x30 lbs 12x40lbs  10x50 lbs

Lying Side Leg Tucks  3 sets of 20

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