rotator cuff warm up  10 minutes

seeated dumbbell overhead press

10 x 10 lb  20 lb total
10 x 20 lb  40 lb total
10 x 30 lb  60 lb total
10 x 40 lb  80 lb total
10 x 50 lb  100 lb total

superset with
 5 sets of chins   x   5  reps

straight arm raises  lateral, front , bent over

sets of 10 at  with 5, 10, and 15 lb dumbbells

4 sets of 15

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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