Rotator cuff warm up 15 minutes

Front, lateral and side straight arm raises sets of 10 at 5 lbs, 10 lbs, 15 lbs per hand

seated military press sets of 10 at 40 lbs, 60 lbs, 80, lbs 120 lbs

chin ups  sets of  5, 6, 7, 8, 9, 9, 9 at body weight

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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