1 Less Rotator Cuff Shoulder Rehab Program | Phase 2

WARMUP: 5 SETS EACH

Band Arrows: 20 reps Stiff Arm Pulldowns: 20 reps Dumbbell Shrugs: 20 reps Rotator Cuffs: 20 reps

DO GET STACKED BACK WORKOUT

**Err on side of caution with amount of weights

**Most will skip front squats & deadlifts and go directly to the pump work

IF YOU ARE NOT DOING THE GET STACKED PROGRAM

3-5 SET SUPERSET

Seated Row or Band Row: 20 reps

Medium-grip Pulldowns: 20 reps (do not use a wide grip because it's too much stress)

DB Shrugs: 20 reps

3-5 SET SUPERSET

1-Arm Rows: 20 reps Undergrip Pulldowns: 20 reps Barbell Shrugs: 20 reps

WARMUP: 5 SETS

Bands Arrows: 20 reps Stiff Arm Pulldowns: 20 reps Dumbbell Shrugs: 20 reps Rotator Cuffs: 20 reps

3-5 SET SUPERSET

Flat PVC Pressing: 20 reps

3 Key Back Exercises right after Seated Row or Band Row: 20 reps

Medium-grip Pulldowns: 20 reps (do not use a wide grip because it's too much stress)

DB Shrugs: 20 reps

3-5 SET SUPERSET

Incline PVC Pressing: 20 reps

3 Key Back Exercises right after 1-Arm Rows: 20 reps Undergrip Pulldowns: 20 reps Barbell Shrugs: 20 reps

3-5 SET SUPERSET

Band Fly: 20 reps Banded Arrows: 20 reps

WARMUP: 5 SETS

Bands Arrows: 20 reps Stiff Arm Pulldowns: 20 reps Dumbbell Shrugs: 20 reps Rotator Cuffs: 20 reps

3-5 SET SUPERSET

Flat PVC Pressing: 20 reps

3 Key Back Exercises right after Seated Row or Band Row: 20 reps

Medium-grip Pulldowns: 20 reps (do not use a wide grip because it's too much stress)

DB Shrugs: 20 reps

3-5 SET SUPERSET

Incline PVC Pressing: 20 reps

3 Key Back Exercises right after 1-Arm Rows: 20 reps Undergrip Pulldowns: 20 reps Barbell Shrugs: 20 reps

3-5 SET SUPERSET

Band Fly: 20 reps Banded Arrows: 20 reps