rotator cuff

khan8

Banned
for RC exercises im gonna do:
Invalid Link Removed
then this
Invalid Link Removed
then this
Invalid Link Removed

is that ok? or am i supposed to only do one of those? and how many days a week should i do those? and i have heard many opinions that it should be done before, and many say it should be done after you do pressing movements, so should i do these exercises before or after presses like bench, etc.?
how many sets do i do for each one, and do i go to failure?> how many reps?

wow alotta questions bt than you!
 
i already told you about rotators, what ever happened to that routine i gave you and answered all your questions? how's that going?
 
the rotator cuff can be sensitive for many individuals and to prevent injuries you should take it slowly and build strength.

I know a buddy of mine that was doing a 300 foot hose pull with 2 1/2 inch line and tore his rotator cuff. He can no longer hold his arm above his head without it going completely numb because of a pinched nerve. Now, there's also an exercise you can do with cables. I prefer doing that. I also prefer standing and doing the same movement with dumb bells and also the one you've shown which is shown in the Arnold workout book.
 
guyfromkop2 said:
i already told you about rotators, what ever happened to that routine i gave you and answered all your questions? how's that going?
Click to expand...

Hate to be a bother here, but any chance I could snag that routine off of you as well? My right shoulder has been bothering me for awhile (impingement I suspect) and any information would be greatly appreciated.
 
guyfromkop2 said:
i already told you about rotators, what ever happened to that routine i gave you and answered all your questions? how's that going?
Click to expand...
yea i just started that routine and there is no RC work, so i was wondering how i include RC stuff.

oh and maxsilver, here it is i already had it up so ill just post it:

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
pull thrus 2 x 20reps video - Invalid Link Removed
good mornings 2 x 8reps
heavy abs 2 x 20
good girl machine 1 x 25 reps
bad girl machine 1 x 25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps video - Invalid Link Removed
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts or rear delt machine 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week, week one from the floor next week in a rack with bar below knee level) 2 x 5
45 hypers 2 x 20reps
glut ham raise if you have one at your gym 2x5 video = Invalid Link Removed
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
 
khan8 said:
yea i just started that routine and there is no RC work, so i was wondering how i include RC stuff.

oh and maxsilver, here it is i already had it up so ill just post it:

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
pull thrus 2 x 20reps video - Invalid Link Removed
good mornings 2 x 8reps
heavy abs 2 x 20
good girl machine 1 x 25 reps
bad girl machine 1 x 25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps video - Invalid Link Removed
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts or rear delt machine 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week, week one from the floor next week in a rack with bar below knee level) 2 x 5
45 hypers 2 x 20reps
glut ham raise if you have one at your gym 2x5 video = Invalid Link Removed
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
Click to expand...


Ah, I must have misunderstood the post, as I was under the assumption that you had some specific rotator cuff advice that could possibly be shared.
 
You must log in or register to reply here.
Back
Top