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Beginner Shoulder Rehab Program

By Chris Stone

Experience
Beginner (1-2 years)
Time
40 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength
Equipment
Bodyweight, Cable, Dumbbell, Suspension (TRX)
Statistics
Average Cardio Intensity
20%
Average Exertion
40%
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 begin to rebuild the foundations of strength and movement around the shoulder joint. 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 great progress or slower progress, you can either shorten the program by a week or so or repeat the program for another few weeks to continue the good work. This basic program will look at movement through the should in different plains (directions) as demonstrated with the inclusion of the shoulder press, and lateral / front raises. It is imperative that there is some rotational work completed in order to rebuild stability of the rotator cuff (hence the inclusion on cable external and internal rotations). Finally, the plank has been added to challenge the isometric strength of the shoulders as they support much of the bodyweight through this exercise. Once you feel good progress has been made, you can move onto the Intermediate program. 

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Workout Overview



Suspension Inverted Shoulder Press demonstrationPlay Suspension Inverted Shoulder Press demonstration
5 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Alternate Dumbbell Lateral Raise demonstrationPlay Alternate Dumbbell Lateral Raise demonstration
3 sets, 12 reps, (rest 120s)
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Cable Standing Shoulder External Rotation demonstrationPlay Cable Standing Shoulder External Rotation demonstration
4 sets, 12 reps, (rest 120s)
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Suspended Row demonstrationPlay Suspended Row demonstration
5 sets, 15 reps, (rest 60s)
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Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
3 sets, 12 reps, (rest 120s)
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Cable Standing Shoulder Internal Rotation demonstrationPlay Cable Standing Shoulder Internal Rotation demonstration
4 sets, 12 reps, (rest 120s)
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Suspended Back Fly demonstrationPlay Suspended Back Fly demonstration
5 sets, 15 reps, (rest 60s)
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Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
3 sets, 12 reps, (rest 120s)
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 120s)
Show Alternative Exercises

Date Created: 4/10/2019, UTC


Last Updated: 9/12/2020, UTC

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