*treadmill

DB Bench

  • 50 x 20
  • 50 x 15
  • 70 x 10
  • 90 x 5
  • 110 x 5
  • 125 x 8
  • 125 x 3
  • 125 x 7
  • 85 x 15
  • 85 x 13

Grenade Press down

  • 30 x 20-25 x 4 (L)
  • 30 x 15-20 x 4 (R)

DB Curl

  • 25 x 20
  • 30 x 15
  • 40 x 10 x 3

DB Lateral

  • 25 x 15 x 4 (L)
  • 1 x 20-30 x 4 (R) - yes, a 1# DB. lol

Mini Band Flye

  • 3 sets of 15 reps (L)

I was allowed to use the 1# db that we have to do a limited ROM lateral. It's not much at all, but you'd be surprised how much it burned after not being active for so long. Baby steps...I'm nearly 12 weeks post-op and only two weeks away from being allowed to "bench" again.