Level
Sets
Reps. or
Seconds
Rest btw. drills
Rest btw.
sets
1
2
12
30 - 45"
1- 2 '
2
2
16
3
3
20
4
3 24


EXTERNAL SHOULDER ROTATION


INTERNAL SHOULDER ROTATION


FRONT ELASTIC RAISES


STROKE ROW


DUMBBELL INTERNAL SHOULDER ROTATION