rotator cuff shoulder warm up 15 minutes

dumbbell seated curls
4 x 50 lbs, 10 x 45 lbs, 10 x 40 lbs, 10 x 35 lbs, 10 x 30 lbs ,  20 x 15 lbs
seated overhead dumbbell extensions
6 x 50 lbs, 10 x 45 lbs, 10 x 40 lbs, 10 x 35 lbs, 10 x 30 lbs ,  20 x 15 lbs
seated dumbbell hammers
6 x 50 lbs, 10 x 45 lbs, 10 x 40 lbs, 10 x 35 lbs, 10 x 30 lbs ,  20 x 15 lbs
lying overhead dumbbell extensions
8 x 50 lbs, 10 x 45 lbs, 10 x 40 lbs, 10 x 35 lbs, 10 x 30 lbs ,  20 x 15 lbs

treadmill  45 minutes

All supersets in pairs...no rest between
side planks with knee tuck
2 sets of 20
bent knee crunches
2 sets of 20

rotator cuff therapy, 3 lbs and 6 lbs 4 movements 
2 sets of each
2 sets of push ups
45, 45

lying straight leg lifts
2 sets of 20
lying side leg raises  and tucks
2 sets of 20

butt ups
2 sets of 20
bicycles
2 sets of 20

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Comments

• kattyfigs 2014/05/18
  one of these days I'm going to try and follow along with your workouts and then I'm going to die