Rotator circuit
Bench press (weight in kilos) bar x10 35×5 55×3 65×5 85×10
Pause bench press 65x3x3x3
Front side raises 7x13x10
Face pulls 7.5x15x15
Smith CGBP 10x10x10x10
T bar row 60x15x15x10
Cross body curls RP 10×10/3/2
Home gym training
Rotator circuit
Bench press (weight in kilos) bar x10 35×5 55×3 65×5 85×10
Pause bench press 65x3x3x3
Front side raises 7x13x10
Face pulls 7.5x15x15
Smith CGBP 10x10x10x10
T bar row 60x15x15x10
Cross body curls RP 10×10/3/2