rotator cuff 15 minutes

Front Dumbbell  Raises 10x3 lbs 10x5 lbs

Side Lateral Dumbbell  Raises 10x3 lbs 10x5 lbs

Bent over Dumbbell Shoulder  Raises  10x3 lbs 10x5 lbs 10x10 lbs

Overhead  Dumbbell Press  10x30 lbs 10x35lbs

Superman Extensions 3 sets 

Downward Facing Dog 3 sets

Crunches  10x30lbs 10x35 lbs 
 
Twisting Crunches  10x30lbs 10x35lbs

back hypers  10x30lbs 10x35lbs

twisted  hypers 10x30lbs 10x35lbs

Lying Leg Raise 2 sets of 10

Bent Knee Lying Side Leg Raises 2 sets of 10

Dumbbell  Curls  10x25 lbs 10x30 lbs

dumbbell hammer curls   10x25 lbs 10x30 lbs

Tricep Dumbbell  Kickbacks   10x25 lbs 10x30 lbs

Dumbbell flat bench press   10x40 lbs 10x50 lb

Bent Over One Arm  dumbbell  Rows   10x80 lbs 10x100 lbs

Squats  10x80 lbs 10x100 lbs

Dumbbell  Lunges 10x80 lbs 10x100 lbs

Straight leg Calf Raises  10x80 lbs 10x100 lbs

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