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Shoulder Roatator Exercise Suggestions
- Thread starter Gauche
- Start date
Gauche
Member
Rotation of three workouts at the moment...
Mon:
Bench press bar - 5setsx5reps
Incline (free weights) 2x8
Pushups till Fail 3 times
Bent over rows 2x6 to my chest and 2x6 to my groin
Squats 5x5
Wed:
Shoulder press 5x5
Side lateral raises 2x8
Rear lateral raises 2x8 each arm
Delt raises 2x8
Deadlifts 3x10
Shrugs 2x8 side the front
Fri:
Squats 5x5
Lunges 2x8
Bicep curls- 3x6
Hammer curls 3x6
Skull crushers 3x6
Tricep Pull downs 3x6
So percentage wise I think that's pretty good?
Tues and Thurs I have football training which includes heavy cardio and abs workouts so I don't do any of them in my own time.
I can feel an uncomfortable feeling when doing shoulder press but it certainly doesn't hold me back. When bench pressing however it is painful and I'm loosing strength. I honestly think it came from pushing to hard with the skull crushers and moving the weight out further onto the shoulder instead of the tricep.
Mon:
Bench press bar - 5setsx5reps
Incline (free weights) 2x8
Pushups till Fail 3 times
Bent over rows 2x6 to my chest and 2x6 to my groin
Squats 5x5
Wed:
Shoulder press 5x5
Side lateral raises 2x8
Rear lateral raises 2x8 each arm
Delt raises 2x8
Deadlifts 3x10
Shrugs 2x8 side the front
Fri:
Squats 5x5
Lunges 2x8
Bicep curls- 3x6
Hammer curls 3x6
Skull crushers 3x6
Tricep Pull downs 3x6
So percentage wise I think that's pretty good?
Tues and Thurs I have football training which includes heavy cardio and abs workouts so I don't do any of them in my own time.
I can feel an uncomfortable feeling when doing shoulder press but it certainly doesn't hold me back. When bench pressing however it is painful and I'm loosing strength. I honestly think it came from pushing to hard with the skull crushers and moving the weight out further onto the shoulder instead of the tricep.
Goosey
.
It appears to me to be an emphasis on pushing here.
Either way there is a lot movement around the shoulder happening.
Pay more attention the the shoulder blades, pullups, rows, deadlift, shurgs, farmers walks, layoff the pushing completly for a while.
Don't do any prehab just yet it can usually create more trouble.
Build the muscleture between the scapula, upper back and shoulder first.
Posted via Mobile Device
Either way there is a lot movement around the shoulder happening.
Pay more attention the the shoulder blades, pullups, rows, deadlift, shurgs, farmers walks, layoff the pushing completly for a while.
Don't do any prehab just yet it can usually create more trouble.
Build the muscleture between the scapula, upper back and shoulder first.
Posted via Mobile Device
Fadi
...
Here you go Champion: http://ausbb.com/bodybuilding-training-discussions/9051-rotator-cuff.html
Fadi.