home weights workout:
Upper body:
Chest press 2 sets 10x20#
Pullovers 2 sets 10x 20#
Tri-set #1 - 2 sets
Angled bicep curl 10x8#
Tricep kickbacks 10x8#
Shoulder lift and press 10x3#
Tri-set #2 - 2 sets
Biceps rotation 10x8#
Double tricep extension 10x green theraband
Shoulder raise and wrist roll 10x3#

Rotator cuff:
Shrugs 2 sets 12x20#
Supraspinatus 2 sets 12x3# (thumbs down)
Internal/External Rotation 2 sets 12 with green theraband