EASY SHOULDER START UP 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Rating: 5.0/5.0
Created By:
jazzbird on July 24, 2010
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Back, Shoulders, Trapezius, Thighs, Triceps
Tags:
cardio, shoulder
Description
Starting out to strengthen shoulders to prevent tendonitis. Learned most of these at physical therapy for frozen shoulder. Increase weights and reps gradually to prevent tendonitis

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Close-Grip Pulldowns40 lbs.100
30 lbs.100
One-Arm Dumbbell Bent-Over Rows-150
Wide-Grip Front Pulldowns40 lbs.60
30 lbs.100
Shoulders
Front Dumbbell Raises-100
Lateral Dumbbell Raises-100
Standing Shoulder Pull, External Rotation-100
Standing Shoulder Pull, Internal Rotation-100
Standing Alternating Shoulder Scaption-100
Trapezius
Dumbbell Shrugs5 lbs.150
Thighs
Leg Extensions30 lbs.100
Lying Leg Curls30 lbs.100
Hip Abduction Machine30 lbs.100
30 lbs.100
Hip Adduction Machine30 lbs.100
30 lbs.100
Triceps
Triceps Cable Pushdowns30 lbs.150
Thighs
Seated Machine Leg Press-max0
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Walk: Incline 3%0.000 miles40-
Day 5
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Close-Grip Pulldowns40 lbs.100
30 lbs.100
One-Arm Dumbbell Bent-Over Rows-150
Wide-Grip Front Pulldowns40 lbs.60
30 lbs.100
Shoulders
Front Dumbbell Raises-100
Lateral Dumbbell Raises-100
Standing Shoulder Pull, External Rotation-100
Standing Shoulder Pull, Internal Rotation-100
Standing Alternating Shoulder Scaption-100
Trapezius
Dumbbell Shrugs5 lbs.150
Thighs
Leg Extensions30 lbs.100
Lying Leg Curls30 lbs.100
Hip Abduction Machine30 lbs.100
30 lbs.100
Hip Adduction Machine30 lbs.100
30 lbs.100
Triceps
Triceps Cable Pushdowns30 lbs.150
Thighs
Seated Machine Leg Press-max0
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Walk: Incline 3%0.000 miles40-

Workout routine comments

If it hurts at all in the shoulder, stop. Lighten weights and/or reduce reps.
 
July 24, 2010 at 2:10am



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