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workout - shoulder injury (no chest or shoulders)
General
Intermediate
Machine strength
Plan Details
The workout - shoulder injury (no chest or shoulders) routine by darrenkitchens is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
this is a workout I have been doing after I injured my lateral bicep. Doctor said to avoid exercises that involved the upper bicep shoulder. so things like: lateral raises, flies, any sort of chest press or shoulder press, upright rows etc... added in some light shoulder rehab type exercises to help strengthen the shoulder.
Routine detail
Day 1
Back, abs
Est. 58 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Day 2
arms
Est. 77 min
12 exercises
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Day 3
legs, abs
Est. 80 min
13 exercises
Barbell Front Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Hip Roll
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Standing Opposition Reach
3 Sets x 8 Reps
