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Lana's Shoulder Injury Routine
General
Beginner
Dumbbell
Plan Details
The Lana's Shoulder Injury Routine routine by alostblackcat is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
My routine with the lifts that make me happy. Working on building myself back up to my old lifts before moving on to a different routine. There are a lot of shoulder exercises that I do, and there are many that are awesome that I am missing. I have to stick with the exercises that I am sure won't exacerbate my injury, and so I do many of my physical therapy exercises at a low weight to build strength and stability before I can move on. I'm doing yoga daily so is working pretty well for my core right now. Also, I need a bigger butt.
Routine detail
Day 1
1
Est. 61 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
2
Est. 49 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
3
Est. 53 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
