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

Overhead  Dumbbell Press  15x20 lbs 15x25lbs

Dumbbell  Curls  15x15 lbs 15x20 lbs

dumbbell hammer curls   15x15 lbs 10x20 lbs

Tricep Dumbbell  Kickbacks   15x20 lbs 15x25 lbs

Dumbbell flat bench press   15x30 lbs 15x35 lb

Bent Over One Arm  dumbbell  Rows   15x30 lbs 15x35lbs

Superman Extensions 3 sets 

Downward Facing Dog 3 sets

Crunches  15x15lbs 15x20 lbs
  
Twisting Crunches  15x15lbs 15x20lbs

back hypers  15x15lbs 15x20lbs

Lying Leg Raise 2 sets of 10

Bent Knee Lying Side Leg Raises 2 sets of 10

Squats  10x25 lbs 10x30 lbs

Dumbbell  Lunges 10x25 lbs 10x30 lbs

Straight leg Calf Raises  10x25 lbs 10x30 lbs

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Comments

• CRNP 2012/02/08
  Hey CharlieMV I was wondering with Dumbell curls- I can do hammer curls with no problems (3 set 15 with 10#) but when I attempt to turn the weight and do straight curls it is MUCH harder and I can barely do a set and I feel it in my forarms and elbows. I have even tried to Isolate and do them with my elbow on my thigh while sitting on the bench which is better but still mostly felt in my forarms. So I only do the hammer. Do the two work substantially different muscles or can I get away with just hammer curls?