Will I be working my rotator cuffs enough?

[Jake LaMotta]

When I finally start my regular lifting routine in 6 weeks, do you guys think I'm working my rotator cuffs enough?

Four days a week (For each exercise I will chooses one of the following letter selections and I will increase weight each set):

Day 1 Mon.

1. a) Seated cable rows 12,10,8
2. a) Close grip lat pulldowns 12,10,8
b) Underhand lat pulldowns 12,10,8
3. a) Wide grip lat pulldowns 12,10,8
4. a) Seated cable external rotation 12,10,8
5. a) Barbell hammer curls 12,10,8
b) Seated hammer curls 12,10,8
c) Medium grip standing reverse curls 12,10,8
d) Medium grip reverse preacher curls 12,10,8
6. a) Medium grip standing straight bar curls 12,10,8
b) Medium grip straight bar preacher curls 12,10,8
c) Seated dumbell curls 12,10,8

Day 2 Tues.

1. a) Flat bench press 12,10,8
b) Flat dumbell press 12,10,8
2. a) Incline bench press 12,10,8
b) Incline dumbell press 12,10,8
3. a) Pec deck flys 12,10,8
b) Seated lever flys 12,10,8
4. a) Seated cable internal rotation 12,10,8
5. a) Tricep pushdowns 12,10,8
6. a) 4 way neck machine 12,10,8

Weds.

Walk on treamill for 5 minutes at 3mph and than run for 30 minutes at 6. 5 mph. Finally cool down by walking on treamill for 5 minutes at 3mph (40 minutes total).

Day 3 Thurs.

1. a) Squats 12,10,8
2. a) Leg extensions 12,10,8
3. a) Lying leg curls 12,10,8
4. a) Standing calve raises 12,10,8
b) Seated calve raises 12,10,8
5. a) Lever seated hip raise crunches 12,10,8
6. a) Lever twist machine 12,10,8

Day 4 Fri.

1. a) Seated overhead barbell press 12,10,8
b) Seated overhead dumbell press 12,10,8
2. a) Standing front barbell raises 12,10,8
b) Seated front dumbell raises 12,10,8
3. a) Medium grip upright rows 12,10,8
b) Seated lateral raises 12,10,8
c) Lever lateral raises 12,10,8
4. a) Seated lever reverse flys 12,10,8
b) Seated reverse flys 12,10,8
c) Standing reverse flys 12,10,8
5. a) Dumbell upright external rotation (with foam horn) 12,10,8
6. a) Barbell shrugs (straight bar with straps when needed) 12,10,8
b) Seated dumbell shrugs 12,10,8

Sat.

Walk on treamill for 5 minutes at 3mph and than run for 30 minutes at 6. 5 mph. Finally cool down by walking on treamill for 5 minutes at 3mph (40 minutes total).

Sun.

OFF

So what do you guys think? Am I adequatly working my RC enough each week?

Also, if you guys can help me with this thread as well I would appreciate it:

http://www.professionalmuscle.com/forums/showthread.php?t=20957

 

[ironone1]

Looks good. I do cable lateral raises from the side and external rotation at waist height. Don't forget to stretch those rear and front delts. I would use lightweight on the military presses to start til you bring your strength back up. They caused impingement for me when I did them right after surgery.

 

[Sesshomaru]

You need a lot more than just throwing in external rotations to work your rotator cuff.

 

[Jake LaMotta]

Four days a week (For each exercise I will chooses one of the following letter selections and I will increase weight each set):

Day 1 Mon.

1. a) Seated cable rows 12,10,8
2. a) Close grip lat pulldowns 12,10,8
b) Underhand lat pulldowns 12,10,8
3. a) Wide grip lat pulldowns (works the infraspinatus and teres minor)12,10,8
4. a) Seated cable external rotation (works the infraspinatus and teres minor)12,10,8
5. a) Barbell hammer curls 12,10,8
b) Seated hammer curls 12,10,8
c) Medium grip standing reverse curls 12,10,8
d) Medium grip reverse preacher curls 12,10,8
6. a) Medium grip standing straight bar curls 12,10,8
b) Medium grip straight bar preacher curls 12,10,8
c) Seated dumbell curls 12,10,8

Day 2 Tues.

1. a) Flat bench press 12,10,8
b) Flat dumbell press 12,10,8
2. a) Incline bench press 12,10,8
b) Incline dumbell press 12,10,8
3. a) Pec deck flys 12,10,8
b) Seated lever flys 12,10,8
4. a) Seated cable internal rotation (works the subscalaris) 12,10,8
5. a) Tricep pushdowns 12,10,8
6. a) 4 way neck machine 12,10,8

Weds.

Walk on treamill for 5 minutes at 3mph and than run for 30 minutes at 6. 5 mph. Finally cool down by walking on treamill for 5 minutes at 3mph (40 minutes total).

Day 3 Thurs.

1. a) Squats 12,10,8
2. a) Leg extensions 12,10,8
3. a) Lying leg curls 12,10,8
4. a) Standing calve raises 12,10,8
b) Seated calve raises 12,10,8
5. a) Lever seated hip raise crunches 12,10,8
6. a) Lever twist machine 12,10,8

Day 4 Fri.

1. a) Seated overhead barbell press (works the supraspinatus) 12,10,8
b) Seated overhead dumbell press (works the supraspinatus) 12,10,8
2. a) Standing front barbell raises 12,10,8
b) Seated front dumbell raises 12,10,8
3. a) Medium grip upright rows (works the supraspinatus, infraspinatus, and teres minor) 12,10,8
b) Seated lateral raises (works the supraspinatus) 12,10,8
c) Lever lateral raises (works the supraspinatus) 12,10,8
4. a) Seated lever reverse flys (works the infraspinatus and teres minor)12,10,8
b) Seated reverse flys (works the infraspinatus and teres minor) 12,10,8
c) Standing reverse flys (works the infraspinatus and teres minor) 12,10,8
5. a) Dumbell upright external rotation (works the infraspinatus and teres minor) 12,10,8
6. a) Barbell shrugs (straight bar with straps when needed) 12,10,8
b) Seated dumbell shrugs 12,10,8

Sat.

Walk on treamill for 5 minutes at 3mph and than run for 30 minutes at 6. 5 mph. Finally cool down by walking on treamill for 5 minutes at 3mph (40 minutes total).

Sun.

OFF

How much more do I have to do?