Free personalized workout plan

Intermediate Shoulder Rehab

By Chris Stone

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

54 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 should

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Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

54 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 should

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Suspension (TRX)

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Suspended Back Fly3 sets15 reps60s
2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets10 reps120s
3. Dumbbell Bench Press
Dumbbell Bench Press
4 sets10 reps120s
4. Plank3 sets30 - 60s120s

Week 2



ExerciseSetsRepsRestNotes
1. Suspended Back Fly3 sets15 reps60s
2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets10 reps120s
3. Dumbbell Bench Press
Dumbbell Bench Press
4 sets10 reps120s
4. Plank3 sets30 - 60s120s

Week 3



ExerciseSetsRepsRestNotes
1. Suspended Row3 sets15 reps60s
2. One Arm Lat Pulldown4 sets10 reps120s
3. Front Cable Raise
Front Cable Raise
4 sets10 reps120s
4. Cable Standing Shoulder Internal Rotation
Cable Standing Shoulder Internal Rotation
4 sets12 reps120s

Week 4



ExerciseSetsRepsRestNotes
1. Suspended Row3 sets15 reps60s
2. One Arm Lat Pulldown4 sets10 reps120s
3. Front Cable Raise
Front Cable Raise
4 sets10 reps120s
4. Cable Standing Shoulder Internal Rotation
Cable Standing Shoulder Internal Rotation
4 sets12 reps120s

Date Created: 4/10/19, 3:36 PM


Last Updated: 9/12/20, 9:37 PM

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