The Andre Johnson Workout

Day 1 Exercise 5

Overhead External Rotation W/ Plate

Sets: 1 Reps: 10

Hold a lightweight plate in each hand and raise your elbows out to your sides. Keeping a 90-degree bend in your elbows, rotate your forearms backward until your knuckles point to the ceiling.

Day 1 Exercise 6

External Rotation W/Elbows at Sides (Not Shown)

Sets: 1 Reps: 10

Keeping your elbows tight to your sides, rotate your forearms outward.

Day 1 Exercise 7

Lateral Raise (Not Shown)

Sets: 1 Reps: 10

Let your arms hang in front of your body and then raise them out 90 degrees.