Generally, exercises should be done in three sets starting at a low weight and high reps and move toward a high weight with low reps.
| Squats | 3x | 10,8,6 |
| Hamstring Curls | 3x | 8-12 |
| Calf Raises | 3x | 12-20 |
| Bench press | 3x | 12,8,6 |
| Incline Press | 3x | 12,8,6 |
| fly Machine |
| Cable Tricep extensions | 3x | 12,8,6 |
| Dips | 3x | Personal Adjustment |
| Dumbell Military Press | 3x | 12,8,6 |
| Lateral Raises | 3x | 12-20 |
| Front Raises | 3x | 12-20 |
Note: Following Exercises are for the Rotator Cuff | |
LYING EXTERNAL ROTATIONLie on uninvolved side, with involved arm on side of body and elbow bent at 90 degrees. Place a small towel roll under elbow. Keeping elbow fixed to side raise the arm into external rotation, lower slowly. REPEAT 30x | |
LYING ABDUCTIONLie on uninvolved side with involved are at side of body and elbow straight. Place a small towel roll under elbow. Raise arm until it is perpendicular to the ceiling (90 degrees) and lower slowly. REPEAT 30x | |
EMPTY CANStand with elbo straight and thumb pointed to ground. Raise arm to shoulder until at 30 degree angle to body. Lower slowly. REPEAT 30x | |
FLAT HORIZONTAL ABDUCTIONLie on table on stomach with involved arm hanging straight to floor. With thumb pointing toward ceiling, raise arm out to the side, parallel to the floor. Lower slowly. REPEAT 30x | |
LOWER EXTENSIONLie on table on stomach with involved arm hanging straight to floor. Raise arm straight into extension to height of table. Lower slowly. REPEAT 30x | |
| Barbell Curls | 3x | 12,8,6 |
| Preacher Curls | 3x | 12,8,6 |
| Dumbell Curls | 3x | 12,8,6 |
| Front-Pulldowns | 3x | 12,8,6 |
| Pull up | 3x | Personal Adjustment |
| Low Pulley Row | 3x | 12,8,6 |