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Intermediate Back & Shoulder Workout

By Chris Stone

Experience
Intermediate (2-3 years)
Time
54 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Single Grip Handle Strap, Suspension (TRX)
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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 should have been completed before you begin this program as we are now looking at increasing the intensity of the strength and stability training. As with the beginner program 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 program will continue to focus on strengthen shoulder movement through different plains (directions) and work the stability and strength of the rotator cuff muscles. Week 1-2 will focus on bilateral exercise (2 handed) in order to allow the shoulder to become accustomed to the movement. The unaffected side may compensate for affected sides weakness - this is okay. Once you have become accustomed to the movement we move into week 3-4 where we focus more on unilateral (single sided) exercises. The affected side will likely be a lot weaker than the other side and therefore only through unilateral strengthening exercises can we begin to even this out. The rotational work continues throughout the weeks and is absolutely essential! Don't skip it. Once you feel good progress has been made, you can move onto the Advanced program. 

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Workout Overview



Suspension Inverted Shoulder Press demonstrationPlay Suspension Inverted Shoulder Press demonstration
3 sets, 15 reps, (rest 60s)
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Neutral Grip Chest Supported Dumbbell Row demonstrationPlay Neutral Grip Chest Supported Dumbbell Row demonstration
4 sets, 10 reps, (rest 120s)
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Dumbbell Lateral Raise
4 sets, 10 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
3 sets, 15 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 10 reps, (rest 120s)
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Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
4 sets, 10 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
3 sets, 15 reps, (rest 60s)
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Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 120s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 10 reps, (rest 120s)
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Plank demonstrationPlay Plank demonstration
3 sets, 30 - 60s, (rest 120s)
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Date Created: 4/10/2019, EDT


Last Updated: 8/24/2021, EDT

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