Each workout starts with a 10 minute core workout, the three Shoulder rehab exercise routine, the strength workout, 20 minute cardio and stretching/cooldown.
Monday
Circuit – Repeat for 5 total sets with 2:30 minute rest between sets
Kettlebell Turkish Get-Up
8 kg – 5
Kettlebell Snatch
24 kg – 15 each
Tuesday (Physical Therapy at 7:30 AM)
Circuit – Repeat for 5 total sets with 1:20 minute rest between sets
Dumbbell Push Press – 50 lb Dumbbells – 11 reps
Bulgarian Split Squat (rear foot up on bench)
32 kg – 8 reps each leg
Narrow Grip Lat Pulldowns ( machine # 16 )
170 lbs. – 12
Wednesday
Circuit – Repeat for 5 total sets with 1 minute rest between sets
1-Hand Kettlebell Swings
28 kg – 25 reps each…INCREASE in reps
Kettlebell Figure 8’s
24 kg – 15 each
Thursday (Physical Therapy at 7:30 AM)
Circuit – Repeat for 5 total sets with 1 minute rest between sets
Kettlebell Lateral Lunge
28 kg – 16 reps each leg
Rope Biceps Curls
145 lbs. – 12 reps
Rope Triceps Pushdowns
145 lbs. – 12 reps
Face Pulls
70 – 15 reps
Friday
Circuit – Repeat for 5 total sets with 2:00 minute rest between sets
Kettlebell Clean and Squat
20 kg – 12
Assisted Wide Grip Pullups
#14 – 10 reps