I’ve not trained for a long time (not because of shoulder impingement). I can’t do any overhead pressing, bench pressing, chinups because of my shoulder issue, but dips & rows are okay (no pain, arm isnt raised upwards).
Unsure whether the routine below will be too much because i’ve been away a long time.
N/B: impinged in april, rested, iced, seen the docs, gone thru physio, want to start doing things as long as they dont irritate it.
-squats & deads will be for lower reps, other lifts for higher reps. all exercises for 3 sets/
-core= any core drill i can do that doesn’t involve moving the arm upwards, so side bends would be okay, ab roller wouldn’t.
r/c work- either ext.rotations, side lying raises or cubans (cubans with no weight and restricted rom, not going into the pain area)
MON
squat
lunges
dips
rows
dec tri. ext
core
r/c work
WED
deads
gm
dips
rows
core
hammer curls
r/c work
FRI
squat
stepups
dips
rows
dec tri/ext
core
r/c work
If it seems too much, i was thinking of removing the secondary lower body movement, and the direct tricep/bicep work, leaving:
(all 3 days) all exercises 5x5-10
squat/deads
dips
rows
core
r/c work