Dumbbell Side-Lying External
Rotation
2.5 lb x 15 reps
2.5 lb x 15 reps
Dumbbell Side Lateral Raise
5 lb x 15 reps
5 lb x 15 reps
5 lb x 15 reps
5 lb x 15 reps
Dumbbell Bicep Curl
5 lb x 15 reps
5 lb x 15 reps
5 lb x 15 reps
5 lb x 15 reps
5 lb x 15 reps
Dumbbell Lunges
10 lb x 15 reps
10 lb x 15 reps
10 lb x 15 reps
10 lb x 15 reps
Dumbbell Flyes
5 lb x 15 reps
5 lb x 15 reps
5 lb x 15 reps
5 lb x 15 reps
Dumbbell 2-Arm Triceps Extension
5 lb x 15 reps
5 lb x 15 reps
5 lb x 15 reps
5 lb x 15 reps
Bent Over Barbell Row
85 lb x 15 reps
85 lb x 15 reps
85 lb x 15 reps
85 lb x 15 reps
Light Walking (secondary e.g.
commute, on the job, etc)
3 hours
