My usually routine is an upper /lower split, 4-days a week.Now, I want to add some stuff to prevent shoulder pain and fix slightly winging scapula and some rounded shoulders; this is my planning for the upper wo:
A1
Pull up 4x6-8
Low Pulley 3x6-8
Barbell Incline chest press 3x6-8
Dumbell Flys 2x10
Triceps Dips 3x8
Barbell curl 2x10
Face-pulls (underhand grip) 2x10-12
Scaption 2x10-12
Cuban rotation 2x10-12
push-up plus 3x12
A2
Chin Up 3x6-8
Chest supported-Row (prone grip) 4x6-8
Neutral grip dumbell shoulder press 3x8-10
Neutral grip Dumbell bench press 2x8
Seated Hammer curl 3x8
Skull crusher 2x10
reverse flys 2x8-10
Side-Lying External Rotation 2x15-18
Push-up plus 3x12
Is there too much volume/exercises??
I mean, these preventive shoulder exercise interferes too much with the normal routine?
[quote]Jnatural wrote:
My usually routine is an upper /lower split, 4-days a week.Now, I want to add some stuff to prevent shoulder pain and fix slightly winging scapula and some rounded shoulders; this is my planning for the upper wo:
A1
Pull up 4x6-8
Low Pulley 3x6-8
Barbell Incline chest press 3x6-8
Dumbell Flys 2x10
Triceps Dips 3x8
Barbell curl 2x10
Face-pulls (underhand grip) 2x10-12
Scaption 2x10-12
Cuban rotation 2x10-12
push-up plus 3x12
A2
Chin Up 3x6-8
Chest supported-Row (prone grip) 4x6-8
Neutral grip dumbell shoulder press 3x8-10
Neutral grip Dumbell bench press 2x8
Seated Hammer curl 3x8
Skull crusher 2x10
reverse flys 2x8-10
Side-Lying External Rotation 2x15-18
Push-up plus 3x12
Is there too much volume/exercises??
I mean, these preventive shoulder exercise interferes too much with the normal routine?
[/quote]
Looks pretty good, it’s certainly a lot of volume, but if you keep those last exercises really light it shouldn’t aggravate anything. I especially like chest-supported rows for shoulder health.
Just out of curiousity, how do your lower body days look? I ask because I personally find that I need to balance out spinal loaded exercises with exercises that “unload” the spine (i.e., hanging movements) in order to keep my shoulders happy.
in the lower day I just do
squat
leg curl or RDL
lunges
Calves
Abs
I do extrarotation exercises light, but for what concerns face-pull,scaption and reverse flys I try to load more
However I think to move the push-up plus in the lower days to redistribuite the volume in more days
so… does my routine seem right?
Seems good to me, but it’s still a lot of volume, which can be either good or bad. As I said, try to monitor how your shoulders feel after a couple of weeks. If they seem a bit creaky, it might be too much. Just go light on the prehab exercises and it should be good.
Another option would be to follow your regular routine, subbing any exercises that aggravate shoulder problems for more shoulder-friendly variations and performing a tonne of face pulls/band pull-aparts in your spare time. Here’s a good protocol that I use more or less every day:
When there is any concern of rounding of the shoulders, especially when a shoulder injury is also present (which coudl very well have been due to rounded shoudlers in the first place), I’d be hesitant to use pec flies and a lot of popular “ab” exercise that involve some type of trunk flexion or “crunching”, both of which will often reinforce that misalignment that you are trying to fix.
