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Monday Workout 1

Exercise Name Muscle Timer Reps Sets Track Arm Circles Shoulders 0 sec Undefined 1 Upward Stretch Shoulders 0 sec Undefined 1 Shoulder Rotation Shoulders 0 sec Undefined 1 Posterior Capsule Stretch Shoulders 0 sec - 1 Cable Internal Rotation Shoulders 60 sec 12,10,8 3 Cable External Rotation Shoulders 60 sec 12,10,8 3 Cable Side Lateral Raise Shoulders 60 sec 10 3 Cable One-Arm Lat Pulldown Back 60 sec 10 3

Wednesday Workout 2

Exercise Name Muscle Timer Reps Sets Track Shoulder Circles Shoulders 0 sec Undefined 1 Shoulder Stretch Shoulders 0 sec - 1 Posterior Capsule Stretch Shoulders 0 sec - 1 Weight Plate Front Raise Shoulders 60 sec 10,8 2 Cable Rope Deltoid Row Shoulders 60 sec 12,10 2 Machine Reverse Fly Shoulders 60 sec 8 2 Dumbbell Side Lateral Raise Shoulders 60 sec 8 2 Dumbbell Shoulder Press Shoulders 60 sec 10 2

Friday Workout 3

Exercise Name Muscle Timer Reps Sets Track Arm Circles Shoulders 0 sec Undefined 1 Upward Stretch Shoulders 0 sec Undefined 1 Shoulder Rotation Shoulders 0 sec Undefined 1 Posterior Capsule Stretch Shoulders 0 sec - 1 Cable Internal Rotation Shoulders 60 sec 10,12,15 3 Cable External Rotation Shoulders 60 sec 10,12,15 3 Cable Side Lateral Raise Shoulders 60 sec 12 3 Cable One-Arm Lat Pulldown Back 60 sec 12 3