Rotaror Cuff Set 20 Minutes

Dumbbell Front Raises 10x 5 lbs  10x10 lbs 10x15 lbs

Dumbbell Lateral Raises 10x 5 lbs  10x10 lbs 10x15 lbs

Bent Over Dumbbell Raises  10x 5 lbs  10x10 lbs 10x15 lbs

Seated Dumbbell Military Press 10x80 lbs 10x90 lbs 10x100 lbs

Seated Curl 10x 35 lbs 10x40 lbs 8x 45 lbs 2x50 lbs

Lying Tricep Extensions  10x 35 lbs 10x40 lbs 10x 45 lbs 5x50 lbs

Dumbbell Hammers  10x 35 lbs 10x40 lbs 10x 45 lbs 4x50 lbs

Bent Over Tricep Kickbacks  10x 35 lbs 10x40 lbs 10x 45 lbs 4x50 lbs

Dumbbell Crunches 10x 30 lbs 10x35 lbs 10x40 lbs

Lying Side Leg Extensions  3 sets of 15 very slow , long squeeze at the top

Dumbbell Back Hyper 10x30 lbs 10x35 lbs 10x40 lbs

Lying Side Leg Tucks 3 sets of 15  very slow , long squeeze at the top

Lying Leg Tucks 3 sets of 15

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Comments

• [Former member] 2012/05/15
  Dumbbells are more difficult in a few ways. first they hit accessory muscles and that's good. On bench day I find it very difficult and even scary to lift heavier weights. I'm using 70s for incline and flat bench. I lay on the bench with the weights on my legs. I kick them up to lifting position. That's the scary part. There is a point on heavy lifts where you have to get the weights in the sweet spot to lift. I will do the 70s [140 lb total] until I hit 20 reps and then buy 80s.
• kolhy 2012/05/15
  Wait.. What do you do for your rotator cuff?
• kolhy 2012/05/15
  Nice! I'm going to do this one tonight! :P