Free personalized workout plan

Advanced Shoulder Rehab

By Chris Stone

Experience
Advanced (3+ years)
Time
57 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength
Equipment
1 x Dumbbell, 2 x Dumbbell, Ab Wheel, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Incline Bench, Mini Loop Bands, Shoulder Press Machine, Single Grip Handle Strap, Tire, Tricep Rope Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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 shoulder should be feeling a lot stronger and you should feel relatively confidence about starting the advanced program. If this is not the case, I would suggest repeating the intermediate program for a couple more weeks. At this stage, the intensity of the strength and stability training is going to be pushed again and we are going to look at both bilateral (two sides) and unilateral (one side) exercises. As with the other programs you should only proceed with this program if given permission by an appropriate medical professional. The program has been designed to last 4 weeks however, should you feel like you are making slower progress, you can repeat the program for another few weeks to continue the good work. Week 1-2 will introduce some big shoulder based compound exercises which will challenge the shoulders stability and strength. It is still hugely important to continue to focus and perform single sided shoulder exercises to even out any potential strength imbalances between shoulders. Take note as well of that the number of sets and reps you are expected to complete is significantly lower which means heavier loads to maximise strength gains. Moving into week 3-4, the loads should continue to get heavier whilst the number of reps continues to drop. By the end of the program, the affected shoulder should feel a lot stronger and more stable and hopefully you will feel much more confident as a result! 

Show More

Workout Overview



Standing Barbell Military Press (AKA Overhead Press)
4 sets, 12, 10, 8, 6 reps, (rest 120s)
Show Alternative Exercises
Single-Arm Cable Row
4 sets, 8 reps, (rest 120s)
Show Alternative Exercises
Single Arm Cable Lateral Raise (Crossbody) demonstrationPlay Single Arm Cable Lateral Raise (Crossbody) demonstration
4 sets, 8 reps, (rest 120s)
Show Alternative Exercises
Cable Standing Shoulder External Rotation demonstrationPlay Cable Standing Shoulder External Rotation demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises

Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
One Arm Lat Pulldown demonstrationPlay One Arm Lat Pulldown demonstration
4 sets, 8 reps, (rest 120s)
Show Alternative Exercises
Front Cable Raise demonstrationPlay Front Cable Raise demonstration
4 sets, 8 reps, (rest 120s)
Show Alternative Exercises
Cable Standing Shoulder Internal Rotation demonstrationPlay Cable Standing Shoulder Internal Rotation demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises

Face Pull demonstrationPlay Face Pull demonstration
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
One Arm Seated Dumbbell Press demonstrationPlay One Arm Seated Dumbbell Press demonstration
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Single-Arm Dumbbell Bench Press demonstrationPlay Single-Arm Dumbbell Bench Press demonstration
4 sets, 10 reps, (rest 120s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30 - 60s, (rest 120s)
Show Alternative Exercises

Date Created: 4/10/2019, EDT


Last Updated: 9/12/2020, EDT

Similar Workouts

More Workouts by Chris Stone

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.