blueollie

My weight routine …

Today: rotator cuff

rotator-cuff-pulley

rotatorcuffband

rotatorcuffdumbbells

rotatorcufffly

Typically, I do 3 sets of each exercise: 4 different ones with the pulley, and 3 different ones with the dumbbell. Sometimes I use the bands instead of the pulley.

Pull ups 5 sets of 10.

pullups

Typically, I use different widths with each set (wade, medium, narrow, sometimes with a grip where my palms face each other.

Incline presses 10 x 135, 2 x 170, 5 x 160, 9 x 150

inclinepresses

Often, but not today, I do bench presses. Typical: 10 x 135, 4-5 with 185-190, 10 x 170.

benchpress

Military presses with the dumbbells:

10 x 50 standing:

militarypressesdumbbell

20 x 50 seated, supported:

seatedmilitary

10 x 200 machine:

m-shoulder_press

Single armed rows: 3 sets of 10 x 50

singlearmrow

Then I do ab work:

2 sets of 12 twist crunches:

bicycle-crunch

2 sets of 10 yoga leg lifts

yogaleglifts

Then I finish with yoga headstand

yogaheadstand

I sometimes do a bit of “I need more rest between sets” stuff like stretches:

pfcalfstretches

Or these type of light squats: (sometimes with plates, sometimes with dumbbells).

cassiesquat

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January 6, 2017 - Posted by | weight training

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