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

Source

myworkouts

Equipment

Bodyweight, Cable, Dumbbell, Suspension (TRX)

Average Exertion

Average Cardio Intensity

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

Equipment

Bodyweight, Cable, Dumbbell, Suspension (TRX)

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. Suspension Shoulder Press 3 TRX exercises to strengthen your shoulders by Theparksfitness	5 sets	15 reps	60s
2. Alternate Dumbbell Lateral Raise Alternating DB Lateral Raise by uwspathletics	3 sets	12 reps	120s
3. Cable Standing Shoulder External Rotation ▶	4 sets	12 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspended Row Advanced TRX Bodyweight Row by Marcus Sidhu	5 sets	15 reps	60s
2. Dumbbell Alternating Front Raise ▶	3 sets	12 reps	120s
3. Cable Standing Shoulder Internal Rotation ▶	4 sets	12 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspended Back Fly TRX Rear Delt Flies by Avid Fitness	5 sets	15 reps	60s
2. Standing Alternating Dumbbell Shoulder Press ▶	3 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	120s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspension Shoulder Press 3 TRX exercises to strengthen your shoulders by Theparksfitness	5 sets	15 reps	60s
2. Alternate Dumbbell Lateral Raise Alternating DB Lateral Raise by uwspathletics	3 sets	12 reps	120s
3. Cable Standing Shoulder External Rotation ▶	4 sets	12 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspended Row Advanced TRX Bodyweight Row by Marcus Sidhu	5 sets	15 reps	60s
2. Dumbbell Alternating Front Raise ▶	3 sets	12 reps	120s
3. Cable Standing Shoulder Internal Rotation ▶	4 sets	12 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspended Back Fly TRX Rear Delt Flies by Avid Fitness	5 sets	15 reps	60s
2. Standing Alternating Dumbbell Shoulder Press ▶	3 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	120s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspension Shoulder Press 3 TRX exercises to strengthen your shoulders by Theparksfitness	5 sets	15 reps	60s
2. Alternate Dumbbell Lateral Raise Alternating DB Lateral Raise by uwspathletics	3 sets	12 reps	120s
3. Cable Standing Shoulder External Rotation ▶	4 sets	12 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspended Row Advanced TRX Bodyweight Row by Marcus Sidhu	5 sets	15 reps	60s
2. Dumbbell Alternating Front Raise ▶	3 sets	12 reps	120s
3. Cable Standing Shoulder Internal Rotation ▶	4 sets	12 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspended Back Fly TRX Rear Delt Flies by Avid Fitness	5 sets	15 reps	60s
2. Standing Alternating Dumbbell Shoulder Press ▶	3 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	120s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspension Shoulder Press 3 TRX exercises to strengthen your shoulders by Theparksfitness	5 sets	15 reps	60s
2. Alternate Dumbbell Lateral Raise Alternating DB Lateral Raise by uwspathletics	3 sets	12 reps	120s
3. Cable Standing Shoulder External Rotation ▶	4 sets	12 reps	120s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspended Row Advanced TRX Bodyweight Row by Marcus Sidhu	5 sets	15 reps	60s
2. Dumbbell Alternating Front Raise ▶	3 sets	12 reps	120s
3. Cable Standing Shoulder Internal Rotation ▶	4 sets	12 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Suspended Back Fly TRX Rear Delt Flies by Avid Fitness	5 sets	15 reps	60s
2. Standing Alternating Dumbbell Shoulder Press ▶	3 sets	12 reps	120s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	60s	120s

Beginner Shoulder Rehab Program

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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