body for life routine (modified)

[07bobber]

Just want some feedback, I follow that lifting routine, I am recovering from a broken ankle about 9 months ago and developed a calcium deposit in my shoulder while recovering so I stay away from military presses per my PT. The book calls for 45 seconds between sets and 2 minutes between body parts, I use more time to lift heavier. This is the routine

M - upper body
T - cardio
W - lower body
T - cadio
F- upper body
S- cardio
S - off

then the next week would be 2 lower body and one upper

For upper body I do:

hammer bench 5 sets of 12,10,8,6,12 then superset 1x12 of flyes with the last set of bench.
bent over row 5 sets with superset of close grip pull down
then for shoulders I had to change a lot

rear raise, side raise, front raises all super set for 3 sets of any reps
shrugs 3x12

tricep push downs 5 sets
reverse curls (reg curls hurt my tendinitis) 5 sets

Legs
deadlifts
leg press or hammer squats
R - deadlifts

I have to train around my calcium deposit and golfer's elbow

 

[gtbmed]

Is the golfer's elbow the reason for hammer bench press? Why not just do a barbell or dumbell bench press?

I'd try to include an overhead press of some type. DB arnie presses or military presses are good ones. Lat raises are OK for injury prevention but I think overhead presses would be more beneficial for your shoulders. Also, I would do barbell deadlifts and barbell squats if you can do them.

Putting chinups or pullups into your routine would be good too.

 

[07bobber]

When I was at pt for my ankle my pt said that doing overhead press was not good for my shoulder, I do hammers because of the shoulder and the elbow but at least its the laydown one, I wish my gym had the precor bench instead

 

[Built]

Try olympic bar corner presses for shoulders, you'll love 'em.

You might want to train chest and shoulders on different days, to reduce the strain on your RC.

 

[07bobber]

i will give it a try