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

Day 2

Push Up

1 Set

2 Sets

1 Set

@8.5

Med Ball Slam

3 Sets

Seated Wide-Grip Row (Cable)

4 Sets

Band Pull Apart

3 Sets

Bulgarian Split Squat (Dumbbell)

4 Sets

Romanian Deadlift (Dumbbell)

4 Sets

Close Grip Bench Press (Smith Machine)

3 Sets

Face Pull

3 Sets

Pistol Squat

2 Sets

Lying Leg Raise

2 Sets

Day 4

Lunge (Dumbbell)

1 Set

2 Sets

1 Set

12 Reps

@8.5

@10

Landmine Press

3 Sets

8 Reps

T-Bar Row

3 Sets

8 Reps

Leg Press

1 Set

2 Sets

10 Reps

@8.5

Single Leg Hip Thrust

2 Sets

1 Set

12-15 Reps

@8.5

@10

Incline Bench Press (Dumbbell)

3 Sets

8-10 Reps

Leg Extension

2 Sets

1 Set

15-20 Reps

@10

Pullover (Machine)

3 Sets

10 Reps

Seated Hamstring Curl

3 Sets

15-20 Reps

Russian Twist

3 Sets

15 Reps

Bicep Curl (Cable)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Day 1

Leg Press

1 Set

@8.5

@9.5

Band Pull Apart

4 Sets

Chest Press (Machine)

1 Set

2 Sets

@8.5

Med Ball Slam

3 Sets

26 Reps

@8.5

Neck Work

3 Sets

12-15 Reps

@9.5

Seated Wide-Grip Row (Cable)

3 Sets

Leg Extension

3 Sets

Seated Hamstring Curl

3 Sets

12 Reps

Standing Calf Raise

3 Sets

15 Reps

Sit Up

3 Sets

15-20 Reps

Bicep Curl (Cable)

3 Sets

12-15 Reps

Tricep Extension (Cable)

3 Sets

12-15 Reps

Day 3

Run

1 Set

30 mins

Bicep Curl (EZ Bar)

1 Set

2 Sets

French Press

3 Sets

Neck Work

3 Sets

12 Reps

@9.5

Trapbar High Pull

3 Sets

12 Reps

@8.5

Med Ball Slam

3 Sets

Band Pull Apart

3 Sets

Sit Up

3 Sets

Bicep Curl (Cable)

3 Sets

Tricep Pushdown (Cable)

3 Sets

Standing Calf Raise

3 Sets

Face Pull

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Day 5

Prowler Push

1 Set

2 Sets

4 Reps

Burpee

3 Sets

12 Reps

Sit Up

3 Sets

15 Reps

Med Ball Slam

3 Sets

Band Pull Apart

3 Sets

Farmer's Walk (Weighted)

3 Sets

4-6 Reps

Face Pull

3 Sets

12-15 Reps

Run

3 Sets

0.5 mins

@10

Trapbar High Pull

3 Sets

12 Reps

@8.5

Neck Work

3 Sets

12 Reps

@8.5

Run

1 Set

30-45 mins

@6.5