I took a week off and let all the soreness go away.


Edit: 8 hours later...

And I solemnly swear that I will never do it again. I'm twice as sore tonight

Rotator cuff

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

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

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

Drop sets:

Seated Dumbbell Curls    2x50 lbs 5x45 lbs 10x40 lbs 12x35 lbs 15x30 lbs

Lying Dumbbell Extensions   4x50 lbs 8x45 lbs 10x40 lbs 12x35 lbs 15x30 lbs

Dumbbell Hammers     4x50 lbs 9x45 lbs 10x40 lbs 12x35 lbs 15x30 lbs

Dumbbell Bent Over Extensions    4x50 lbs 5x45 lbs 10x40 lbs 12x35 lbs 15x30 lbs


Crunches  10x40 lbs 10x50lbs  10x60 lbs

Lying Side Leg Raises 3 sets of 20

Back Hypers   15x40 lbs 12x50lbs  10x60 lbs

Lying Side Leg Tucks  3 sets of 20

Superman 3 sets - 30 seconds

Lying Leg Tucks 3 sets of 20

---

Comments