Shoulder/Rotator Cuff

Exercise 1

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

30s Reps

each direction Rest

Exercise 2

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30s Reps

Exercise 4

Scapular Protraction and Retraction

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30s Reps

Exercise 5

Wall Supported Arm Raises

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 6

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

5 Reps

Exercise 7

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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3 Sets

5 Reps

Exercise 8

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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3 Sets

5 Reps

Exercise 9

Dumbbell Lying External Shoulder Rotation

Equipment: Dumbbells, Full Gym

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Dumbbell Lying External Shoulder Rotation

3 Sets

5 Reps

Exercise 10

Dumbbell Seated Bent Over Rear Delt Row

Equipment: Dumbbells, Full Gym

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3 Sets

5 Reps

Exercise 11

Dumbbell Rear Delt Row

Equipment: Dumbbells, Full Gym

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3 Sets

5 Reps

Exercise 12

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

5 Reps

Exercise 13

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

5 Reps

Arm Circles

Arm Circles

Across Chest Shoulder Stretch

Scapular Protraction and Retraction

Wall Supported Arm Raises

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Alternating Dumbbell Front Raise

Dumbbell Lying External Shoulder Rotation

Dumbbell Seated Bent Over Rear Delt Row

Dumbbell Rear Delt Row

Double Arm Dumbbell Curl

Dumbbell Bench Press

Related Workouts

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The 300 Workout

5 Min Total Abs Workout

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