Full body workout after infraspinatus injury

I am currently nearing the end of my rehab from my infraspinatus sprain. I will be doing a full body workout with no bench press or flys as they always give me shoulder pain.

I need to ensure I keep strengthening my shoulder muscles so they don't get injured again.

I will do either 2 days a week or 3 depending on shifts and current feel of muscle etc

I don't expect big weights for a while I just want to build up slowly and focus on technique and sensible gains,EGO is outside the gym now!

I also will train in martial arts several times a week with JKD/Kali, MMA, No Gi Jiu Jitsu, Boxing and Wrestling.

I want to compete this year so need to train smart and use it as the goal for motivation.

Now on to the workout:

Cardio 10 mins warmup either skipping or running.
DB bench press x 3 sets
Seated narrow grip row x 3 sets
Leg press x 3 sets
Calf raises x 3 sets
Cable machine standing Shoulder external rotation x 3 sets
Cable machine seated shoulder internal rotation x 3 sets
Bicep curl on cable machine x 3 sets
Tricep pull down on cable machine x 3 sets

I intend on doing this in 1 sitting so if I miss a day I don't miss anything out plus this will help with my endurance.

Again at any point I feel overstrained I will drop bicep and tricep exercises.

Let me know what you think before I start in about a weeks time. I am still rehabilitating the shoulder but nearly back to normal range of movement and strength.

Thanks John

Shoulder is far better now, i went to a 4 hour seminar on Sunday for no gi jiu jitsu.  Had to tap early to stop injury but all went well!
 
I have had another training session yesterday in my Jeet Kune Do/Kali class, this went well also. I didnt experience much shoulder pain when doing the stick work which is reassuring.
 
I have started alternating between resistanced tubing & cable machine for external rotations for my shoulder which is improving its strength day by day.
 
I nearly feel like i can do a proper workout however will get a personal trainer to show me the correct form as that could be part of the reason of the injury.
 
Will update when i do a full body workout!
 
Cheers John

So far i have done 2 full body workouts starting this week.  I have started light on any upper body exercises to ensure the shoulder builds strength properly and doesn't go again.
 
Monday:
All exercises 10 reps unless stated
 
5 minutes warmup on treadmill
Squats - 1 set with bar only, 3 sets with 10kg on each side of Olympic bar.
DB Incline bench - 10kg dumbells x 3 sets
Lat Pulldown machine -  50kg x 3 sets
Military press machine - 15kg x 3 sets
bicep curl machine - 3 sets of 15kg
15 minutes of HIT on treadmill.
 
Tuesday:
1.5hrs of Jeet Kune Do/Kali training.
 
Thursday:
 
All 11 reps apart from squats & db bench where i did 10 reps as more weight
 
5 minutes warmup on treadmill
Squats - 1 set with bar only, 3 sets with 10kg on each side of olympic bar.
DB Incline bench - 12.5kg dumbells x 3 sets
Lat Pulldown machine -  50kg x 3 sets
Military press machine - 15kg x 3 sets
bicep curl machine - 3 sets of 15kg
Incline sit ups - 3 sets of 15
20 minutes of HIT on treadmill.
 
I will be adding more cardio on off days rather than when weight training or do the cardio in the morning and gym in evening.  I am just getting back up to speed and increasing my motivation to train!
 
Thanks John

Saturday:
 
1.5hrs of Jeet Kune Do/Kali training. 09:00-10:30, went home for some food then back for more at13:00-15:00.
 
Thursday:
 
All 12 reps 
 
5 minutes warmup on treadmill at 8km/h for first minute then 9 km/h for next 4 mins.
Squats - 3 sets with 13.75kg on each side of olympic bar.
DB Incline bench - 12.5kg dumbells x 3 sets
Lat Pulldown machine -  50kg x 3 sets
Military press machine - 15kg x 3 sets
bicep curl machine - 3 sets of 15kg
Incline sit ups - 3 sets of 15
10 minutes of increasing speed on treadmill. 1 minute 8km/h, 1 minute 9km/h, each minute going up 1 km/h until 14km/h for 1 minute then down to gentle jog at 8km/h.
 
Had limited time today!
 
Shoulder hurting slightly, will skip the press ups we do in JKD for now as i think that may contribute.  And time for another physio visit to check things out.
 
Thanks John

Tuesday:
 
1.5hours JKD training
 
Friday:
 
3 mile run around my local country park, average speed 5.6mph, took 31 minutes however take 3-4 mins off of that as i forgot to stop sports tracker when I got home!


Sunday:
 
Shifts didn't allow for a workout on Thursday this week so put it off until Sunday.

 
5 minutes warmup on treadmill at 8km/h.
Squats - 3 sets with 15kg on each side of Olympic bar - 8 reps.
DB Incline bench - 17.5kg Dumbells x 3 sets - 10 reps
Lat Pulldown machine -  60kg x 3 sets - 10 reps
Military press machine - 20kg x 3 sets - 10 reps
bicep curl machine - 3 sets of 20kg - 10 reps
Incline sit ups - 3 sets of 15
 
Physio:
Spoke with my physio on Wednesday as started to get a small pain in my shoulder again, he has advised to ice it 20mins on 20mins off then 20 mins on again after exercise to reduce the swelling and to continue exercising.
 
Thanks John

Right so another update!
 
The shoulder pain has gone away now after following advice from the physio.  I may go and get a sports massage when i start my martial arts training 3-5 times a week due to the extra strain involved.
 
Wednesday
 
5 minutes warmup on treadmill at 8km/h. 
Leg Press - 3 sets with 60 - 10 reps.
DB Incline bench - 17.5kg Dumbells x 3 sets - 11 reps
Lat Pulldown machine -  60kg x 3 sets - 11 reps
Military press machine - 20kg x 3 sets - 11 reps
bicep curl machine - 3 sets of 20kg - 11 reps
Incline sit ups - 3 sets of 15
I am now confident that i can start pushing harder on the weights and stop lifting stupidly light weights. 
Saturday
 
JKD - 1.5 hours training and done my Grey T-Shirt grading.  Burnt some calories but not much.

Will update monday after a heavier workout.
 
Thanks John

Monday
 
5 minutes warmup on treadmill 1 minute at 8km/h and 4 minutes at 9km/h
Squats 15kg - 10 reps.
DB Incline bench - 20kg Dumbells x 2 sets - 12 reps 1x set 10 reps
Lat Pulldown machine -  70kg x 2 sets - 12 reps 1x set 10 reps
Military press machine - 25kg x 3 sets - 12 reps
bicep curl machine - 3 sets of 25kg - 12 reps
Incline sit ups - 3 sets of 15

Saturday
 
5 minutes warmup on treadmill 1 minute at 8km/h and 4 minutes at 9km/h
Squats 15kg - 12 reps.
DB Incline bench - 20kg Dumbells x 3 sets - 12 reps
Lat Pulldown machine -  70kg x 3 sets - 12 reps
Military press machine - 30kg x 3 sets - 12 reps
bicep curl machine - 3 sets of 25kg - 12 reps
Incline sit ups with turn at top alternating left & right - 3 sets of 15
 
I have measured myself in January and again today and i can honestly say i am dissapointed.  I have lost an inch from my waist which is good but lost 2 inches from my chest and all others have stayed the same.
 
I can see my body composition has changed but it isn't really measurable.
 
I DO want to gain size whilst doing this, do you think i am training to infrequently or do i need to add more exercises?  I was thinking of adding narrow grip press on smith machine for tricep and changing the bicep curl to either a bar or dumbells.  I will probably up to 4 sets too.
 
Am i expecting too much too soon?
 
Thanks for any replies!!
 
John

5 minutes warmup on treadmill 1 minute at 8km/h and 4 minutes at 9.5km/h
Squats 16.25kg - 10 reps.
DB Incline bench - 20kg Dumbells x 3 sets - 12 reps
Lat Pulldown machine -  70kg x 1 sets - 12 reps, 80kg x 2 sets - 12 reps
Military press machine - 30kg x 3 sets - 12 reps
bicep curl machine - 1 sets of 30kg - 12 reps, 2 sets of 25kg - 12 reps
Incline sit ups with turn at top alternating left & right - 3 sets of 15
 
I need to start running twice a week really as i have a 10km tough man event coming up.  The others in the team are doing 10km in about 50 mins so got to catch up!!