Shoulder Strength (Post-Rehab)

Shared By : JefitTeam VIP
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 3 / 2896

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Description

This is a 3-day post rehab program that can be used to improve strength in and around the shoulder area. Each of the three training sessions begin with a series of shoulder warm-up exercises followed by 3-4 strength training exercises used to improve the integrity of the shoulder.

Each session offers a total of 8 movements using bodyweight and dumbbells.



Stay Strong Together,



MICHAEL WOOD, CSCS
Jefit

Monday Workout 1
Exercise Name Muscle Timer Reps Sets Track
Arm Circles Arm Circles

Shoulders

0 sec Undefined 1 Progress Chart
Upward Stretch Upward Stretch

Shoulders

0 sec Undefined 1 Progress Chart
Shoulder Rotation Shoulder Rotation

Shoulders

0 sec Undefined 1 Progress Chart
Posterior Capsule Stretch Posterior Capsule Stretch

Shoulders

0 sec - 1 Progress Chart
Cable Internal Rotation Cable Internal Rotation

Shoulders

60 sec 12,10,8 3 Progress Chart
Cable External Rotation Cable External Rotation

Shoulders

60 sec 12,10,8 3 Progress Chart
Cable Side Lateral Raise Cable Side Lateral Raise

Shoulders

60 sec 10 3 Progress Chart
Cable One-Arm Lat Pulldown Cable One-Arm Lat Pulldown

Back

60 sec 10 3 Progress Chart
Wednesday Workout 2
Exercise Name Muscle Timer Reps Sets Track
Shoulder Circles Shoulder Circles

Shoulders

0 sec Undefined 1 Progress Chart
Shoulder Stretch Shoulder Stretch

Shoulders

0 sec - 1 Progress Chart
Posterior Capsule Stretch Posterior Capsule Stretch

Shoulders

0 sec - 1 Progress Chart
Weight Plate Front Raise Weight Plate Front Raise

Shoulders

60 sec 10,8 2 Progress Chart
Cable Rope Deltoid Row Cable Rope Deltoid Row

Shoulders

60 sec 12,10 2 Progress Chart
Machine Reverse Fly Machine Reverse Fly

Shoulders

60 sec 8 2 Progress Chart
Dumbbell Side Lateral Raise Dumbbell Side Lateral Raise

Shoulders

60 sec 8 2 Progress Chart
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

60 sec 10 2 Progress Chart
Friday Workout 3
Exercise Name Muscle Timer Reps Sets Track
Arm Circles Arm Circles

Shoulders

0 sec Undefined 1 Progress Chart
Upward Stretch Upward Stretch

Shoulders

0 sec Undefined 1 Progress Chart
Shoulder Rotation Shoulder Rotation

Shoulders

0 sec Undefined 1 Progress Chart
Posterior Capsule Stretch Posterior Capsule Stretch

Shoulders

0 sec - 1 Progress Chart
Cable Internal Rotation Cable Internal Rotation

Shoulders

60 sec 10,12,15 3 Progress Chart
Cable External Rotation Cable External Rotation

Shoulders

60 sec 10,12,15 3 Progress Chart
Cable Side Lateral Raise Cable Side Lateral Raise

Shoulders

60 sec 12 3 Progress Chart
Cable One-Arm Lat Pulldown Cable One-Arm Lat Pulldown

Back

60 sec 12 3 Progress Chart