Rotator Cuff Workout

Author Rod FerrisFitness Level IntermediateType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration20 Min per session
Rotator cuff training should occur upon shoulder days at the end of the workout. However, if no shoulder training is occuring complete every 48 hours. Please see this article on Shoulder Impingement Syndrome

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Rotator Cuff
Rotator Cuff  Exercise Picture 1. Rotator Cuff
Sets: 3Reps: 12
Rotator Cuff  Exercise Picture 2. Rotator Cuff
Sets: 3Reps: 12
Day 2 - Rotator Cuff
Rotator Cuff - External Rotation Dumbbells  Exercise Picture 1. Rotator Cuff - External Rotation Dumbbells
Sets: 3Reps: 12
Rotator Cuff - Internal Rotation Exercise Picture 2. Rotator Cuff - Internal Rotation
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Rotator Cuff Basics

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