Loading...
Shoulder Labrum Tear
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Shoulder Labrum Tear routine by akisloupassis is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a plan I designed so I can work out with a severe shoulder labrum tear. It really helped me stay fit until I had my arthroscopic surgery. I realised that you can exercise with a labrum tear if you work out with caution in certain degrees of angle.
Routine detail
Day 1
Workout 1
Est. 89 min
14 exercises
Cable External Rotation
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Isometric shoulder cables
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Flat Bench Dumbells Scapula Stabilization
3 Sets x 15 Reps
Incline Push Up
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable One-Arm Rotational Row
3 Sets x 15 Reps
Cable Standing Curl
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Alternating Kickback
3 Sets x 15 Reps
Day 2
Workout 2
Est. 69 min
12 exercises
Weighted Isometric Ball Squat
3 Sets
Bodyweight Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Leg Raise with Hip Thrust
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
