Free personalized workout plan

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

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Equipment

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

Average Exertion

50%

Average Cardio Intensity

30%

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

Show More

Equipment

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

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
2. One Arm Lat Pulldown4 sets8 reps120s
3. Front Cable Raise
4 sets8 reps120s
4. Cable Standing Shoulder Internal Rotation
4 sets6 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets12, 10, 8, 6 reps60s
2. One Arm Lat Pulldown4 sets8 reps120s
3. Front Cable Raise
4 sets8 reps120s
4. Cable Standing Shoulder Internal Rotation
4 sets6 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Face Pull
5 sets5 reps60s
2. Seated Machine Shoulder (Military) Press
4 sets6 reps120s
3. Kneeling Ab Wheel
4 sets6 reps120s
4. Standing External Rotation4 sets12, 10, 8, 6s120s

Week 4



ExerciseSetsRepsRestNotes
1. Face Pull
5 sets5 reps60s
2. Seated Machine Shoulder (Military) Press
4 sets6 reps120s
3. Kneeling Ab Wheel
4 sets6 reps120s
4. Standing External Rotation4 sets12, 10, 8, 6s120s
Date Created: 4/10/19, 3:48 PM

Last Updated: 9/12/20, 9:39 PM

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