Full Can (supraspinatus)

3 Sets x 20 Reps

Lying Side External Rotation (infraspinatus; teres minor)

3 Sets x 20 Reps

Kneeling External Rotation Press(all rotator cuff)

3 Sets x 15 Reps

Double Arm Reverse Cable Fly - 45 Angle

2 Sets x 20 Reps

Dumbbell Supinated One-Arm Wrist Curl

2 Sets x 15 Reps

Dumbbell One-Arm Wrist Curl (Pronated)

2 Sets x 15 Reps

Serratus Jabs

2 Sets x 8 Reps

Unilateral Archer Push-Ups

4 Sets x 12 Reps

Tuck Planche

3 Sets

Pull-Up

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Pull-up Negatives

3 Sets x 8 Reps

Barbell Bench Press

2 Sets x 4 Reps

Barbell Military Press

2 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Cable Cross-Over

2 Sets x 10 Reps

Dumbbell Tricep Extension

1 Set x 10 Reps

Dumbbell Seated Side Lateral Raise

2 Sets x 10 Reps

Barbell Deadlift

1 Set x 8 Reps

Chin-Up with Knee Raise

3 Sets x 9 Reps

Neck curls

1 Set x 8 Reps

Neck Extension

1 Set x 8 Reps

Dumbbell Incline Bench Row

1 Set x 10 Reps

Dumbbell Shoulder Shrug

2 Sets x 10 Reps

Barbell Curl

1 Set x 10 Reps

Cable Reverse Fly

3 Sets x 10 Reps

Barbell Squat

2 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Machine Seated Calf Raise

2 Sets x 10 Reps

Bulgarian Split Squats

2 Sets x 8 Reps

Plank

1 Set