Safety First: Your shoulder health is the foundation. Prioritize movements that create stability and space. If you feel any sharp pain, stop immediately.
Quality Over Quantity: Every rep must be a masterpiece of control. Controlled negatives, powerful contractions, and a full, pain-free range of motion are paramount.
Consistency is Key: Adherence to the plan, including mobility, nutrition, and rest, is the only path to results.
Daily Shoulder Healing
2-3 times per day. Gentle & restorative.
1. Floor Slides: 1x15 reps
2. Banded Pull-Aparts: 1x20 reps
3. Banded External Rotations: 1x15 reps/side
Weekly Schedule
Day 1:Push A
Day 2:Pull A
Day 3:Legs
Day 4:Push B
Day 5:Pull B
Day 6: Active Recovery
Day 7: Full Rest
Pre-Workout Warm-up
Perform before every workout (8-10 min).
3-5 min light cardio (bike, rower, etc.).
Your Full "Shoulder Healing" Routine.
1-2 light "feeder sets" of your first exercise.
Push A Horizontal Strength
A. Dumbbell Bench Press: 4x6-10 (90s rest)
B. Superset (3 rounds, 75s rest):
B1) Dips (Power Tower): 8-15 reps
B2) Standing EZ-Bar Overhead Ext: 10-15 reps
C. Superset (3 rounds, 60s rest):
C1) Standing Landmine Squeeze Press: 12-20 reps
C2) Dead Bug: 10-16 total reps
Pull A Symmetrical Mass & Width
A. Lat Pulldown: 4x8-12 (90s rest)
Use a standard wide or neutral grip bar. Focus on driving elbows down and back.
B. Seated Cable Row: 4x8-12 (90s rest)
Keep chest up, avoid momentum. Use a handle that feels best on your joints.
C. Superset (3 rounds, 60-75s rest):
C1) Cable Straight Arm Pulldown: 12-15 reps
C2) Incline Dumbbell Curl: 8-12 reps
Legs Total Lower Body
A. Barbell RDL: 4x8-12 (90s rest)
B. Dumbbell Bulgarian Split Squat: 4x10-15/leg (60s rest)
Rest 60s after finishing both legs before moving to C.
C. Superset (3 rounds, 75s rest):
C1) Low-Grip Landmine Squat: 10-15 reps
C2) Dumbbell Calf Raises (on plate): 15-25 reps
D. Hanging Knee Raises or Cable Crunches: 3x12-20 (60s rest)
Push B Vertical Strength
A. Half-Kneeling Landmine Press: 4x6-10/arm (75s rest)