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Beginner Shoulder Rehab Program

By Chris Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

40 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. The beginners program will be

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Average Exertion

40%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

40 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. The beginners program will be

Show More

Equipment

Bodyweight, Cable, Dumbbell, Suspension (TRX)

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Suspended Row5 sets15 reps60s
2. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets12 reps120s
3. Cable Standing Shoulder Internal Rotation
Cable Standing Shoulder Internal Rotation
4 sets12 reps120s

Week 2



ExerciseSetsRepsRestNotes
1. Suspended Row5 sets15 reps60s
2. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets12 reps120s
3. Cable Standing Shoulder Internal Rotation
Cable Standing Shoulder Internal Rotation
4 sets12 reps120s

Week 3



ExerciseSetsRepsRestNotes
1. Suspended Row5 sets15 reps60s
2. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets12 reps120s
3. Cable Standing Shoulder Internal Rotation
Cable Standing Shoulder Internal Rotation
4 sets12 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Suspended Row5 sets15 reps60s
2. Dumbbell Alternating Front Raise
Dumbbell Alternating Front Raise
3 sets12 reps120s
3. Cable Standing Shoulder Internal Rotation
Cable Standing Shoulder Internal Rotation
4 sets12 reps120s

Date Created: 4/10/19, 2:03 PM


Last Updated: 9/12/20, 9:36 PM

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