FAO Chubbytackle

Apologies, I weirdly deleted your topic while replying to it.  I can't bring it back, but I can still read it, so here it is:

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used to train got injured got fat recovered from injury lost a little got injured got fatter etc. i've given up the contact sports (mostly) and now i'm trying to bulid up again. however my sports therapist informed me i have virtually no front deltoid (shoulder dislocations) its apparently wasted away. 

i'm back training 5 days a week. and i'm doing volume and minimal weight just to build up the soft tissues again. i plan to follow this till the end of the year then i'll start cranking up the weights.

chest and back. 
bench, empty bar, 3x15. incline bench 3x15 empty bar. pec deck 15kg 3x15. lat pulls 3x15 20kg. seated rows 3x15 20kg. then an core routines of crunches twists good mornings and 30lb db sidebends.

Legs.
squats 2x15 just bar. walking lunges 10lb db. x10. single leg extentions 2x10 25kg leg curls 2x15 15kg, standing calf raise 2x15 50kg. seated calf raise 2x10, 40kg.

Shoulders arms and neck.
Military press 3x15 just bar. db shoulder press 5kg 3x15. plate front raise (for front delts) 5kg plate working up to 2x15. over head tri extentions 2x15 10kg. preacher curls 2x15 10kg. hammer curls normal and reverse just the bar 2x15. then on with the neck harness and 2x15 raises. from front and back with 5kg. and then abs

the mission here is not size nor power it is merely to activate and tone and stabalise wasted tissue around joints so that in jan i can hit the weight. 

anyone got any suggestions on improvements? yes it is alot of reps a week possibly to many. depending on how the days fall i do mon-fri. it could be upto 1300 reps a week. incuding the standing twists which are 100 per session so that really boosts it 

I quite like that style of training.  It's great conditioning and will still be stimulating the muscle.

Let us know how you get on