Shoulder Healing
General
Beginner
Machine strength
Plan Details
The Shoulder Healing routine by AngelI.Mejia is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
An easy routine to allow your shoulders to heal
Routine detail
Mon
Back
Est. 40 min
6 exercises
Cable Seated Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Cable One-Arm Rotational Row
4 Sets x 12 Reps
Mon
Triceps
Est. 60 min
9 exercises
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Tue
Legs
Est. 69 min
11 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 18 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 15 Reps
Wed
Chest and Shoulder
Est. 65 min
10 exercises
Machine Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Thu
Forearm
Est. 29 min
5 exercises
Cable Reverse Preacher Curl
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Wrist Circles
4 Sets x 12 Reps
Thu
Biceps
Est. 48 min
7 exercises
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 12 Reps
