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In this 2-day strong shoulder program, you will start with a few easy warm-up exercises (3 each day) followed by a series of shoulder exercises. The program is designed to work your most mobile joint in the body, the shoulder joint.
The prescribed exercises will challenge the various movement patterns the shoulder is capable of performing. These include: shoulder adduction, abduction, flexion, extension, internal rotation, external rotation, and circumduction in the sagittal plane.
Incorporate these two shoulder training days into your weekly strength program to ensure a well-rounded program.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit team
One-Arm Hang
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1x10 reps • 30s |
rest: 10s
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Posterior Capsule Stretch
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1x10 reps • 20s |
rest: 10s
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Exercise Dome Push-Up
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1x0 reps • 30s |
rest: 20s
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Cable Deltoid Raise
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3x0 reps • 30s |
rest: 60s
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Cable Internal Rotation
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2x0 reps • 30s |
rest: 10s
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Cable External Rotation
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2x0 reps • 30s |
rest: 10s
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Cable Rear Lateral Raise
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3x0 reps • 30s |
rest: 60s
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Barbell Military Press
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2x0 reps • 30s |
rest: 60s
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Barbell Push Press
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3x0 reps • 30s |
rest: 60s
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Extended Arm Child Pose
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1x0 reps • 60s |
rest: 10s
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Shoulder Rotation
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1x0 reps • 20s |
rest: 10s
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Shoulder Circles
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1x0 reps • 20s |
rest: 10s
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One-Arm Hang
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1x10 reps • 38s |
rest: 10s
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Kettlebell One-Arm Swing
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2x0 reps • 30s |
rest: 30s
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Cable Rope Face Pull
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2x0 reps • 35s |
rest: 60s
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Dumbbell One-Arm Shoulder Press
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3x0 reps • 30s |
rest: 30s
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Barbell Jerk
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3x0 reps • 30s |
rest: 60s
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Barbell Shoulder Press
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3x0 reps • 35s |
rest: 60s
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Extended Arm Child Pose
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1x0 reps • 75s |
rest: 10s
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