Shoulder Strength (Post-Rehab)
General
Beginner
Machine strength
Plan Details
The Shoulder Strength (Post-Rehab) routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
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
Routine detail
Mon
Workout 1
Est. 15 min
8 exercises
Arm Circles
1 Set
Upward Stretch
1 Set
Shoulder Rotation
1 Set
Posterior Capsule Stretch
1 Set
Cable Internal Rotation
3 Sets x 12,10,8 Reps
Cable External Rotation
3 Sets x 12,10,8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Wed
Workout 2
Est. 13 min
8 exercises
Shoulder Circles
1 Set
Shoulder Stretch
1 Set
Posterior Capsule Stretch
1 Set
Weight Plate Front Raise
2 Sets x 10,8 Reps
Cable Rope Deltoid Row
2 Sets x 12,10 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Fri
Workout 3
Est. 16 min
8 exercises
Arm Circles
1 Set
Upward Stretch
1 Set
Shoulder Rotation
1 Set
Posterior Capsule Stretch
1 Set
Cable Internal Rotation
3 Sets x 10,12,15 Reps
Cable External Rotation
3 Sets x 10,12,15 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
