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Broken shoulder fixeroonie
by Adam C.
3 athletes joined
5.0
(1 rating)
Program Description
Fix Callbeck’s broken shoulder and get big legs at the same time. Begin each with a 5 minute run increasing speed from 7 as possible. Work in walking as needed in life. If day missed make it up as needed goal is 4 5 is exceptional hockey is always hockey day
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Mar 12, 2024 09:14
Last Edited
May 19, 2024 05:05
down_app
Week 1
1 / 6 Weeks
Day 2
1A
Push Up
1 Set
2 Sets
1 Set
@8
@8.5
@9
1B
Med Ball Slam
3 Sets
@7
2A
Seated Wide-Grip Row (Cable)
4 Sets
2B
Band Pull Apart
3 Sets
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
3B
Romanian Deadlift (Dumbbell)
4 Sets
4A
Close Grip Bench Press (Smith Machine)
3 Sets
4B
Face Pull
3 Sets
5A
Pistol Squat
2 Sets
@9
5B
Lying Leg Raise
2 Sets
@9
Day 4
1
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2A
Landmine Press
3 Sets
8 Reps
@8
2B
T-Bar Row
3 Sets
8 Reps
@8
3A
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
3B
Single Leg Hip Thrust
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4B
Leg Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5A
Pullover (Machine)
3 Sets
10 Reps
@8
5B
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
6A
Russian Twist
3 Sets
15 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6C
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
2
Band Pull Apart
4 Sets
@7
3
Chest Press (Machine)
1 Set
2 Sets
@8
@8.5
4A
Med Ball Slam
3 Sets
26 Reps
@8.5
4B
Neck Work
3 Sets
12-15 Reps
@9.5
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Leg Extension
3 Sets
7A
Seated Hamstring Curl
3 Sets
12 Reps
@8
7B
Standing Calf Raise
3 Sets
15 Reps
@9
8A
Sit Up
3 Sets
15-20 Reps
@9
8B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
8C
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Run
1 Set
30 mins
@8
2A
Bicep Curl (EZ Bar)
1 Set
2 Sets
@7
2B
French Press
3 Sets
3A
Neck Work
3 Sets
12 Reps
@9.5
3B
Trapbar High Pull
3 Sets
12 Reps
@8.5
4A
Med Ball Slam
3 Sets
4B
Band Pull Apart
3 Sets
5A
Sit Up
3 Sets
5B
Bicep Curl (Cable)
3 Sets
5C
Tricep Pushdown (Cable)
3 Sets
6A
Standing Calf Raise
3 Sets
6B
Face Pull
3 Sets
6C
Lateral Raise (Dumbbell)
3 Sets
@8
Day 5
1A
Prowler Push
1 Set
2 Sets
4 Reps
@9
1B
Burpee
3 Sets
12 Reps
1C
Sit Up
3 Sets
15 Reps
2A
Med Ball Slam
3 Sets
2B
Band Pull Apart
3 Sets
3A
Farmer's Walk (Weighted)
3 Sets
4-6 Reps
@8
3B
Face Pull
3 Sets
12-15 Reps
@8
3C
Run
3 Sets
0.5 mins
@10
4A
Trapbar High Pull
3 Sets
12 Reps
@8.5
4B
Neck Work
3 Sets
12 Reps
@8.5
5
Run
1 Set
30-45 mins
@6.5
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
2
Band Pull Apart
4 Sets
@7
3
Chest Press (Machine)
1 Set
2 Sets
@8
@8.5
4A
Med Ball Slam
3 Sets
26 Reps
@8.5
4B
Neck Work
3 Sets
12-15 Reps
@9.5
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Leg Extension
3 Sets
7A
Seated Hamstring Curl
3 Sets
12 Reps
@8
7B
Standing Calf Raise
3 Sets
15 Reps
@9
8A
Sit Up
3 Sets
15-20 Reps
@9
8B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
8C
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 2
1A
Push Up
1 Set
2 Sets
1 Set
@8
@8.5
@9
1B
Med Ball Slam
3 Sets
@7
2A
Seated Wide-Grip Row (Cable)
4 Sets
2B
Band Pull Apart
3 Sets
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
3B
Romanian Deadlift (Dumbbell)
4 Sets
4A
Close Grip Bench Press (Smith Machine)
3 Sets
4B
Face Pull
3 Sets
5A
Pistol Squat
2 Sets
@9
5B
Lying Leg Raise
2 Sets
@9
Day 3
1
Run
1 Set
30 mins
@8
2A
Bicep Curl (EZ Bar)
1 Set
2 Sets
@7
2B
French Press
3 Sets
3A
Neck Work
3 Sets
12 Reps
@9.5
3B
Trapbar High Pull
3 Sets
12 Reps
@8.5
4A
Med Ball Slam
3 Sets
4B
Band Pull Apart
3 Sets
5A
Sit Up
3 Sets
5B
Bicep Curl (Cable)
3 Sets
5C
Tricep Pushdown (Cable)
3 Sets
6A
Standing Calf Raise
3 Sets
6B
Face Pull
3 Sets
6C
Lateral Raise (Dumbbell)
3 Sets
@8
Day 4
1
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2A
Landmine Press
3 Sets
8 Reps
@8
2B
T-Bar Row
3 Sets
8 Reps
@8
3A
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
3B
Single Leg Hip Thrust
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4B
Leg Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5A
Pullover (Machine)
3 Sets
10 Reps
@8
5B
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
6A
Russian Twist
3 Sets
15 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6C
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 5
1A
Prowler Push
1 Set
2 Sets
4 Reps
@9
1B
Burpee
3 Sets
12 Reps
1C
Sit Up
3 Sets
15 Reps
2A
Med Ball Slam
3 Sets
2B
Band Pull Apart
3 Sets
3A
Farmer's Walk (Weighted)
3 Sets
4-6 Reps
@8
3B
Face Pull
3 Sets
12-15 Reps
@8
3C
Run
3 Sets
0.5 mins
@10
4A
Trapbar High Pull
3 Sets
12 Reps
@8.5
4B
Neck Work
3 Sets
12 Reps
@8.5
5
Run
1 Set
30-45 mins
@6.5
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
2
Band Pull Apart
4 Sets
@7
3
Chest Press (Machine)
1 Set
2 Sets
@8
@8.5
4A
Med Ball Slam
3 Sets
26 Reps
@8.5
4B
Neck Work
3 Sets
12-15 Reps
@9.5
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Leg Extension
3 Sets
7A
Seated Hamstring Curl
3 Sets
12 Reps
@8
7B
Standing Calf Raise
3 Sets
15 Reps
@9
8A
Sit Up
3 Sets
15-20 Reps
@9
8B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
8C
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 2
1A
Push Up
1 Set
2 Sets
1 Set
@8
@8.5
@9
1B
Med Ball Slam
3 Sets
@7
2A
Seated Wide-Grip Row (Cable)
4 Sets
2B
Band Pull Apart
3 Sets
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
3B
Romanian Deadlift (Dumbbell)
4 Sets
4A
Close Grip Bench Press (Smith Machine)
3 Sets
4B
Face Pull
3 Sets
5A
Pistol Squat
2 Sets
@9
5B
Lying Leg Raise
2 Sets
@9
Day 3
1
Run
1 Set
30 mins
@8
2A
Bicep Curl (EZ Bar)
1 Set
2 Sets
@7
2B
French Press
3 Sets
3A
Neck Work
3 Sets
12 Reps
@9.5
3B
Trapbar High Pull
3 Sets
12 Reps
@8.5
4A
Med Ball Slam
3 Sets
4B
Band Pull Apart
3 Sets
5A
Sit Up
3 Sets
5B
Bicep Curl (Cable)
3 Sets
5C
Tricep Pushdown (Cable)
3 Sets
6A
Standing Calf Raise
3 Sets
6B
Face Pull
3 Sets
6C
Lateral Raise (Dumbbell)
3 Sets
@8
Day 4
1
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2A
Landmine Press
3 Sets
8 Reps
@8
2B
T-Bar Row
3 Sets
8 Reps
@8
3A
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
3B
Single Leg Hip Thrust
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4B
Leg Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5A
Pullover (Machine)
3 Sets
10 Reps
@8
5B
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
6A
Russian Twist
3 Sets
15 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6C
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 5
1A
Prowler Push
1 Set
2 Sets
4 Reps
@9
1B
Burpee
3 Sets
12 Reps
1C
Sit Up
3 Sets
15 Reps
2A
Med Ball Slam
3 Sets
2B
Band Pull Apart
3 Sets
3A
Farmer's Walk (Weighted)
3 Sets
4-6 Reps
@8
3B
Face Pull
3 Sets
12-15 Reps
@8
3C
Run
3 Sets
0.5 mins
@10
4A
Trapbar High Pull
3 Sets
12 Reps
@8.5
4B
Neck Work
3 Sets
12 Reps
@8.5
5
Run
1 Set
30-45 mins
@6.5
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
2
Band Pull Apart
4 Sets
@7
3
Chest Press (Machine)
1 Set
2 Sets
@8
@8.5
4A
Med Ball Slam
3 Sets
26 Reps
@8.5
4B
Neck Work
3 Sets
12-15 Reps
@9.5
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Leg Extension
3 Sets
7A
Seated Hamstring Curl
3 Sets
12 Reps
@8
7B
Standing Calf Raise
3 Sets
15 Reps
@9
8A
Sit Up
3 Sets
15-20 Reps
@9
8B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
8C
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 2
1A
Push Up
1 Set
2 Sets
1 Set
@8
@8.5
@9
1B
Med Ball Slam
3 Sets
@7
2A
Seated Wide-Grip Row (Cable)
4 Sets
2B
Band Pull Apart
3 Sets
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
3B
Romanian Deadlift (Dumbbell)
4 Sets
4A
Close Grip Bench Press (Smith Machine)
3 Sets
4B
Face Pull
3 Sets
5A
Pistol Squat
2 Sets
@9
5B
Lying Leg Raise
2 Sets
@9
Day 3
1
Run
1 Set
30 mins
@8
2A
Bicep Curl (EZ Bar)
1 Set
2 Sets
@7
2B
French Press
3 Sets
3A
Neck Work
3 Sets
12 Reps
@9.5
3B
Trapbar High Pull
3 Sets
12 Reps
@8.5
4A
Med Ball Slam
3 Sets
4B
Band Pull Apart
3 Sets
5A
Sit Up
3 Sets
5B
Bicep Curl (Cable)
3 Sets
5C
Tricep Pushdown (Cable)
3 Sets
6A
Standing Calf Raise
3 Sets
6B
Face Pull
3 Sets
6C
Lateral Raise (Dumbbell)
3 Sets
@8
Day 4
1
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2A
Landmine Press
3 Sets
8 Reps
@8
2B
T-Bar Row
3 Sets
8 Reps
@8
3A
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
3B
Single Leg Hip Thrust
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4B
Leg Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5A
Pullover (Machine)
3 Sets
10 Reps
@8
5B
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
6A
Russian Twist
3 Sets
15 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6C
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 5
1A
Prowler Push
1 Set
2 Sets
4 Reps
@9
1B
Burpee
3 Sets
12 Reps
1C
Sit Up
3 Sets
15 Reps
2A
Med Ball Slam
3 Sets
2B
Band Pull Apart
3 Sets
3A
Farmer's Walk (Weighted)
3 Sets
4-6 Reps
@8
3B
Face Pull
3 Sets
12-15 Reps
@8
3C
Run
3 Sets
0.5 mins
@10
4A
Trapbar High Pull
3 Sets
12 Reps
@8.5
4B
Neck Work
3 Sets
12 Reps
@8.5
5
Run
1 Set
30-45 mins
@6.5
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
2
Band Pull Apart
4 Sets
@7
3
Chest Press (Machine)
1 Set
2 Sets
@8
@8.5
4A
Med Ball Slam
3 Sets
26 Reps
@8.5
4B
Neck Work
3 Sets
12-15 Reps
@9.5
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Leg Extension
3 Sets
7A
Seated Hamstring Curl
3 Sets
12 Reps
@8
7B
Standing Calf Raise
3 Sets
15 Reps
@9
8A
Sit Up
3 Sets
15-20 Reps
@9
8B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
8C
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 2
1A
Push Up
1 Set
2 Sets
1 Set
@8
@8.5
@9
1B
Med Ball Slam
3 Sets
@7
2A
Seated Wide-Grip Row (Cable)
4 Sets
2B
Band Pull Apart
3 Sets
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
3B
Romanian Deadlift (Dumbbell)
4 Sets
4A
Close Grip Bench Press (Smith Machine)
3 Sets
4B
Face Pull
3 Sets
5A
Pistol Squat
2 Sets
@9
5B
Lying Leg Raise
2 Sets
@9
Day 3
1
Run
1 Set
30 mins
@8
2A
Bicep Curl (EZ Bar)
1 Set
2 Sets
@7
2B
French Press
3 Sets
3A
Neck Work
3 Sets
12 Reps
@9.5
3B
Trapbar High Pull
3 Sets
12 Reps
@8.5
4A
Med Ball Slam
3 Sets
4B
Band Pull Apart
3 Sets
5A
Sit Up
3 Sets
5B
Bicep Curl (Cable)
3 Sets
5C
Tricep Pushdown (Cable)
3 Sets
6A
Standing Calf Raise
3 Sets
6B
Face Pull
3 Sets
6C
Lateral Raise (Dumbbell)
3 Sets
@8
Day 4
1
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2A
Landmine Press
3 Sets
8 Reps
@8
2B
T-Bar Row
3 Sets
8 Reps
@8
3A
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
3B
Single Leg Hip Thrust
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4B
Leg Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5A
Pullover (Machine)
3 Sets
10 Reps
@8
5B
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
6A
Russian Twist
3 Sets
15 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6C
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 5
1A
Prowler Push
1 Set
2 Sets
4 Reps
@9
1B
Burpee
3 Sets
12 Reps
1C
Sit Up
3 Sets
15 Reps
2A
Med Ball Slam
3 Sets
2B
Band Pull Apart
3 Sets
3A
Farmer's Walk (Weighted)
3 Sets
4-6 Reps
@8
3B
Face Pull
3 Sets
12-15 Reps
@8
3C
Run
3 Sets
0.5 mins
@10
4A
Trapbar High Pull
3 Sets
12 Reps
@8.5
4B
Neck Work
3 Sets
12 Reps
@8.5
5
Run
1 Set
30-45 mins
@6.5
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
2
Band Pull Apart
4 Sets
@7
3
Chest Press (Machine)
1 Set
2 Sets
@8
@8.5
4A
Med Ball Slam
3 Sets
26 Reps
@8.5
4B
Neck Work
3 Sets
12-15 Reps
@9.5
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Leg Extension
3 Sets
7A
Seated Hamstring Curl
3 Sets
12 Reps
@8
7B
Standing Calf Raise
3 Sets
15 Reps
@9
8A
Sit Up
3 Sets
15-20 Reps
@9
8B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
8C
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 2
1A
Push Up
1 Set
2 Sets
1 Set
@8
@8.5
@9
1B
Med Ball Slam
3 Sets
@7
2A
Seated Wide-Grip Row (Cable)
4 Sets
2B
Band Pull Apart
3 Sets
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
3B
Romanian Deadlift (Dumbbell)
4 Sets
4A
Close Grip Bench Press (Smith Machine)
3 Sets
4B
Face Pull
3 Sets
5A
Pistol Squat
2 Sets
@9
5B
Lying Leg Raise
2 Sets
@9
Day 3
1
Run
1 Set
30 mins
@8
2A
Bicep Curl (EZ Bar)
1 Set
2 Sets
@7
2B
French Press
3 Sets
3A
Neck Work
3 Sets
12 Reps
@9.5
3B
Trapbar High Pull
3 Sets
12 Reps
@8.5
4A
Med Ball Slam
3 Sets
4B
Band Pull Apart
3 Sets
5A
Sit Up
3 Sets
5B
Bicep Curl (Cable)
3 Sets
5C
Tricep Pushdown (Cable)
3 Sets
6A
Standing Calf Raise
3 Sets
6B
Face Pull
3 Sets
6C
Lateral Raise (Dumbbell)
3 Sets
@8
Day 4
1
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2A
Landmine Press
3 Sets
8 Reps
@8
2B
T-Bar Row
3 Sets
8 Reps
@8
3A
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
3B
Single Leg Hip Thrust
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4B
Leg Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5A
Pullover (Machine)
3 Sets
10 Reps
@8
5B
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
6A
Russian Twist
3 Sets
15 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6C
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 5
1A
Prowler Push
1 Set
2 Sets
4 Reps
@9
1B
Burpee
3 Sets
12 Reps
1C
Sit Up
3 Sets
15 Reps
2A
Med Ball Slam
3 Sets
2B
Band Pull Apart
3 Sets
3A
Farmer's Walk (Weighted)
3 Sets
4-6 Reps
@8
3B
Face Pull
3 Sets
12-15 Reps
@8
3C
Run
3 Sets
0.5 mins
@10
4A
Trapbar High Pull
3 Sets
12 Reps
@8.5
4B
Neck Work
3 Sets
12 Reps
@8.5
5
Run
1 Set
30-45 mins
@6.5