Add weight each week
4 sets of 10:
Shoulder press *note: depending on shoulder pain, start with 45 lbs and increase weekly
Upright Row *note: depending on elbow pain, start with 45 lbs and increase or decrease.
4 sets of 15:
Incline Bench Press: Started with 45 lbs, added 10 lbs each week
45Degree Row: Started with 45 lbs ,added 10 lbs each week
4 sets of 20:
Bench press: Started with 45 lbs, added 10 lbs weekly. Best so far, 85 lbs for 20 reps
Bent over rows: started with 45 lbs, add 10 lbs weekly
4 sets of 10
Rear squat: Start with 45 lbs, do as much weight as can lift over head to put on shoulder, or ask for a spot. 95lbs ish for 20 reps
Dead lifts: Minimum weight 115lbs, but need to increase. Best multi dead lift is 145. Have not tested single max rep.
4 sets of 10:
Cleans: start with 45 lbs, increase. Best is 75 lbs
Ab roll out
healthytyra 