Tuesday's workout

Shoulder recovery work-
Rotary cable pulls- (these work on the rotary cuff) 3x12
Arrow Pulls- 3x15 (I use green + mini's on these)
Db Laterals- 3x10
High Pulls- (upright rows) 3x10 I worked up to 150 on these.
EZ bar curls- 1 warm up x8, then 3x10
Reverse grip curls- (these work the forearms) Keep the elbows close to the body and return the weight in a slow controlled motion. (Negative) 3x10 I went up to 55lbs. on these. These help keep my forearm tendons healthy.
Wrsit curls- 2 sets of doubles
Abs Bent Knee sit ups- 75 reps.