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    So this is my second thread, started one like a year ago my shoulder was in a terrible state to continue the comeback. After almost 2 years of being unable to workout, it seems I'm back with only barbell bench the exercise I can't do

    My next workout isn't until Wednesday so I'll just write up my routine

    Strength day
    DB Bench 5x5
    DB rows 5x5
    Squats 5x5
    OHP 3x5
    Biceps for whatever

    Recovery day
    Incline DB bench 3x5
    DB rows 3x5
    Dead lift 1x5
    Shoulder giant set (OHP, overhead shrugs, face pulls) 3x10
    Triceps

    Hypertrophy day
    DB Bench 3x6-12
    DB rows 4x6-10
    Leg press 3x8-15
    Shoulder giant set 3x10
    Biceps
    Abs

    It looks like a weird order but I warm up DB rows and bench together, keeps the shoulder feeling good. Then do the workout sets separately. Would love to squat more often, shoulder doesn't allow it, so to with OHP but it's the same with going heavy on that. The shoulder giant set thing is something I got from Jim Wendell and it makes my shoulder feel awesome

    Anyways hope to lean out down to about 90kg by October. Cardio is football twice a week for an hour to build fitness to acceptable level before adding in MMA

    Diet is IF. Around maintainance on workout days and -800 on off/ cardio days. Let's turn green
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    Hulk green or vegetable green?

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    Hulk :eyebrow:
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    might be worthing squatting first on your strength day when you still have the most energy? whats your current weight and lifts?
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    (Original post by AreebWithaHat)
    might be worthing squatting first on your strength day when you still have the most energy? whats your current weight and lifts?
    I would love to but my shoulder just can't handle it. I need to come in and do about 20-25 mins of foam rolling and stretching to squat first and would then need to do the same before I bench. Even now, I have to superset the bench and row warm up sets in in order to bench pain free.
 
 
 
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