Beginner Shoulder Rehab Program

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 31 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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20%

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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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Suspension Inverted Shoulder Press
5 sets15 reps60s
2.Alternate Dumbbell Lateral Raise
3 sets12 reps120s
3.Cable Standing Shoulder External Rotation
4 sets12 reps120s

ExerciseSetsRepsRest
1.Suspended Row
5 sets15 reps60s
2.Dumbbell Alternating Front Raise
3 sets12 reps120s
3.Cable Standing Shoulder Internal Rotation
4 sets12 reps120s

ExerciseSetsRepsRest
1.Suspended Back Fly
5 sets15 reps60s
2.Standing Alternating Dumbbell Shoulder Press
3 sets12 reps120s
3.Plank
3 sets60s120s

Date Created: 4/10/2019, UTC


Last Updated: 9/12/2020, UTC





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