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Beginner Shoulder Rehab Program

By Myworkouts

Experience

Intermediate (2-3 years)

Time

25 minutes/day | 3 days/week | 4 weeks

Good for

Gain Strength

Equipment

Suspension (TRX), 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Bodyweight

Statistics

Average Cardio Intensity

Average Exertion

Description

Workout Overview

Day 1: Shoulders, Rotator Cuff, Back (Upper)

Day 2: Back (Lower), Shoulders, Rotator Cuff

Day 3: Shoulders, Abs

Shoulders, Rotator Cuff, Back (Upper)

No media available

1. Suspension Inverted Shoulder Press

5 sets, 15 reps, (rest 60s)

Time between exercises: 60s

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Alternate Dumbbell Lateral Raise

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2. Alternate Dumbbell Lateral Raise

3 sets, 12 reps, (rest 120s)

Time between exercises: 60s

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No media available

3. Cable Standing Shoulder External Rotation

4 sets, 12 reps, (rest 120s)

Time between exercises: 60s

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Back (Lower), Shoulders, Rotator Cuff

Suspended Row

▶

1. Suspended Row

5 sets, 15 reps, (rest 60s)

Time between exercises: 60s

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Dumbbell Alternating Front Raise

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2. Dumbbell Alternating Front Raise

3 sets, 12 reps, (rest 120s)

Time between exercises: 60s

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Cable Standing Shoulder Internal Rotation

▶

3. Cable Standing Shoulder Internal Rotation

4 sets, 12 reps, (rest 120s)

Time between exercises: 60s

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Shoulders, Abs

Suspended Back Fly

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1. Suspended Back Fly

5 sets, 15 reps, (rest 60s)

Time between exercises: 60s

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No media available

2. Standing Alternating Dumbbell Shoulder Press

3 sets, 12 reps, (rest 120s)

Time between exercises: 60s

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Plank

▶

3 sets, 60s, (rest 120s)

Time between exercises: 60s

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Date Created: Fri Oct 15 2021 19:22:01 GMT+0000 (Coordinated Universal Time)

Last Updated: Fri Oct 15 2021 19:22:01 GMT+0000 (Coordinated Universal Time)

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