Advanced Shoulder Rehab

By Chris Stone

Experience

Advanced (3+ years)

Days per week

3 days

Time

57 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Description

This series of programs has been designed to restore movement and strength of the deltoids and musculature of the rotator cuff which may have been damaged through injury. By this point, the shou

Source

myworkouts

Equipment

Ab Wheel, Bands, Barbell, Bodyweight, Cable, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

57 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)

Description

This series of programs has been designed to restore movement and strength of the deltoids and musculature of the rotator cuff which may have been damaged through injury. By this point, the shou

Equipment

Ab Wheel, Bands, Barbell, Bodyweight, Cable, Dumbbell, Machine

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	12, 10, 8, 6 reps	120s
2. Single-Arm Cable Row ▶	4 sets	8 reps	120s
3. Single Arm Cable Lateral Raise (Crossbody) Single Arm Cable Lateral Raise by Avid Fitness	4 sets	8 reps	120s
4. Cable Standing Shoulder External Rotation ▶	4 sets	6 reps	120s

Day 2

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Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	12, 10, 8, 6 reps	60s
2. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	4 sets	8 reps	120s
3. Front Cable Raise ▶	4 sets	8 reps	120s
4. Cable Standing Shoulder Internal Rotation ▶	4 sets	6 reps	120s

Day 3

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Exercise	Sets	Reps	Rest
1. Face Pull ▶	4 sets	12, 10, 8, 6 reps	60s
2. One Arm Seated Dumbbell Press Seated Dumbbell Shoulder Press - single arm by Performance Revolution	4 sets	10 reps	120s
3. Single-Arm Dumbbell Bench Press Single Arm Dumbbell Bench Press - Viking Strength Systems by Viking Strength Systems	4 sets	10 reps	120s
4. General Side Plank ▶	4 sets	30 - 60s	120s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	12, 10, 8, 6 reps	120s
2. Single-Arm Cable Row ▶	4 sets	8 reps	120s
3. Single Arm Cable Lateral Raise (Crossbody) Single Arm Cable Lateral Raise by Avid Fitness	4 sets	8 reps	120s
4. Cable Standing Shoulder External Rotation ▶	4 sets	6 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	12, 10, 8, 6 reps	60s
2. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	4 sets	8 reps	120s
3. Front Cable Raise ▶	4 sets	8 reps	120s
4. Cable Standing Shoulder Internal Rotation ▶	4 sets	6 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Face Pull ▶	4 sets	12, 10, 8, 6 reps	60s
2. One Arm Seated Dumbbell Press Seated Dumbbell Shoulder Press - single arm by Performance Revolution	4 sets	10 reps	120s
3. Single-Arm Dumbbell Bench Press Single Arm Dumbbell Bench Press - Viking Strength Systems by Viking Strength Systems	4 sets	10 reps	120s
4. General Side Plank ▶	4 sets	30 - 60s	120s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	5 reps	120s
2. Seated Cable Row ▶	4 sets	6 reps	120s
3. Single Arm Cable Lateral Raise (Crossbody) Single Arm Cable Lateral Raise by Avid Fitness	4 sets	6 reps	120s
4. Cable Chest Press ▶	4 sets	12, 10, 8, 6 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	5 reps	60s
2. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	4 sets	6 reps	120s
3. Lying One-Arm Lateral Raise Lying One-Arm Lateral Raise by James Kohler	4 sets	6 reps	120s
4. Spider Bench Front Raise ▶	4 sets	12, 10, 8, 6 reps	120s

Day 3

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Exercise	Sets	Reps	Rest
1. Face Pull ▶	5 sets	5 reps	60s
2. Seated Machine Shoulder (Military) Press ▶	4 sets	6 reps	120s
3. Kneeling Ab Wheel ▶	4 sets	6 reps	120s
4. Standing External Rotation HIP ABDUCTION WITH BAND by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	12, 10, 8, 6s	120s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	5 reps	120s
2. Seated Cable Row ▶	4 sets	6 reps	120s
3. Single Arm Cable Lateral Raise (Crossbody) Single Arm Cable Lateral Raise by Avid Fitness	4 sets	6 reps	120s
4. Cable Chest Press ▶	4 sets	12, 10, 8, 6 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	5 reps	60s
2. One Arm Lat Pulldown Cable one arm pulldown by fitnessINFOsi	4 sets	6 reps	120s
3. Lying One-Arm Lateral Raise Lying One-Arm Lateral Raise by James Kohler	4 sets	6 reps	120s
4. Spider Bench Front Raise ▶	4 sets	12, 10, 8, 6 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Face Pull ▶	5 sets	5 reps	60s
2. Seated Machine Shoulder (Military) Press ▶	4 sets	6 reps	120s
3. Kneeling Ab Wheel ▶	4 sets	6 reps	120s
4. Standing External Rotation HIP ABDUCTION WITH BAND by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	12, 10, 8, 6s	120s

Advanced Shoulder Rehab

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Week 2

Day 1

Day 2

Day 3

Week 3

Day 1

Day 2

Day 3

Week 4

Day 1

Day 2

Day 3

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