5-Day Workout Program
Post-injection / shoulder rehab phase · Each session ≤ 60 min · Dumbbells preferred
Weekly Overview — Muscle Group Frequency
MondayPush A + Legs AChest · Triceps · Quads · Calves
TuesdayPull A + CoreBack · Rear Delt · Biceps · Core
WednesdayCardio + RehabC6 Stabilization · Balance · Recovery
ThursdayPush B + Legs BShoulders · Triceps · Hamstrings · Glutes
FridayPull B + CarriesBack · Biceps · Traps · Functional
Monday — Push A + Legs A
Chest · Triceps · Quads · Calves
~55
min total
90s
rest between sets
6
exercises
Chest · Triceps — Push A
DB Floor Press4 × 10–12
Lying on floor, DBs at chest, press to full extension. Floor limits the range of motion at the bottom — protects the surgical shoulder from excessive stretch while fully loading the chest and triceps. Keep neck flat and neutral on the floor throughout.
Start at 60–70% of what you think you can handle. The shoulder is cleared but trust the conservative start. Use your incline row weight as a rough reference for initial loading.
↑ Add 2.5lbs per side when you complete all 4 sets at the top of the rep range.
Cable Chest Fly — Low to Mid (unilateral)3 × 12–15 each side
Single cable, anchor set low. Sweep the arm from hip height upward to chest center. Controls the range of motion on the right shoulder more precisely than a DB fly. Left arm first, then right — stop if you feel pulling at the surgical site rather than chest engagement.
This is isolation and protection, not a strength exercise. Light weight, full squeeze at the top, controlled eccentric. Do not load this heavy.
Triceps Pushdown — Rope Attachment3 × 15
Rope attachment at eye level. Elbows locked at sides, push down and slightly apart at the bottom. Rope allows natural wrist rotation vs. the straight bar. Neck stays neutral — do not look up at the cable.
You've been doing this at 35–40lbs on the straight bar. Start at 30lbs on rope (slightly harder at first) and rebuild. This movement also loads the triceps affected by C6 compression — controlled loading aids nerve recovery.
↑ Add 5lbs when you complete all 3 sets cleanly.
Legs A — Quad Dominant
Leg Press4 × 10–12 (work up to top set)
Warm up at 225, then work to 2–3 challenging sets. You hit 315×12 on April 27 — that's your new baseline. Feet shoulder-width, knees track over toes, lower back stays on the pad throughout.
Goal is 3 working sets at 315×12 before moving to 335. You're progressing well here — keep the same methodical approach.
↑ 3 working sets at 315 × 12 → move to 335.
Bulgarian Split Squat — DBs at sides3 × 10 each side
Rear foot elevated on bench, DBs in both hands at sides. Front foot far enough forward to keep the torso upright. Full depth, controlled return. Right hand DB grip should be comfortable — no forced shoulder loading.
You're at 35lbs. Move to 40s when you complete all 3 sets cleanly at 35.
↑ 35 → 40 → 45lbs per DB.
Calf Press on Leg Press3 × 20–25, slow eccentric
Immediately after leg press while the machine is loaded. Toes on platform edge, full range from heel drop to full plantarflexion. 3 seconds down on every rep.
You've been doing this at 225 for a while — add slow eccentrics rather than weight. Three seconds down changes this exercise significantly.
Tuesday — Pull A + Core
Back · Rear Delt · Biceps · Core
~55
min total
90s
rest between sets
7
exercises
Back · Rear Delt — Pull A
Chest-Supported DB Row (Incline Bench)4 × 10–12
Incline bench at 45°, lie face down, DB in each hand. Row both DBs toward hips — elbows at 45° from torso, not flared wide. Chest support eliminates lumbar and cervical compensation entirely. Right shoulder: pull through full range only if pain-free.
You've been doing this at 35lbs. Move to 40lbs given your shoulder progress. This is your primary horizontal pull — treat it as a strength movement and progress it consistently.
↑ Add 5lbs when all 4 sets complete at the top of the rep range.
Seated Cable Row — Wide Grip Bar3 × 12
Switch from close-grip handle to wide-grip bar. Wider grip shifts emphasis to mid-back and rhomboids vs. lower lats. Pull to lower sternum, elbows at 45°, retract scapulae fully at end range. Keep neck neutral throughout.
You hit 120lbs on close grip. Start the wide grip at 100lbs — the different angle will feel harder at the same weight. Build back up.
↑ 100 → 110 → 120lbs.
Face Pull — Cable Rope3 × 15–20
Rope attachment at eye level. Pull rope toward face, elbows high and wide, hands finishing beside ears. Keep neck neutral — do not let the chin jut forward during the pull. The rear deltoid and external rotators are the muscles most affected by your C6 compression.
Start at 20–25lbs. This is therapeutic movement as much as strength work. If you feel it in the neck or upper traps rather than rear delts, the weight is too heavy.
DB Hammer Curl3 × 12
Standing or seated, neutral grip (palms facing each other), curl both DBs. Hammer curl targets brachialis and brachioradialis in addition to the biceps — both innervated by C5-C6, so loading supports nerve recovery. Keep elbows locked at sides, no swinging.
Start at 25–30lbs. The right arm may feel weaker than left — that's the nerve, not the muscle. Don't compensate with shoulder or torso movement.
↑ Add 5lbs when both arms complete all reps cleanly.
Core
Dead Bug3 × 10 each side
Lying on back, arms toward ceiling, knees bent at 90° in the air. Slowly lower opposite arm and leg toward the floor while pressing the lower back into the ground. Return and alternate. Cervical spine stays neutral — chin slightly tucked, head relaxed on the floor.
This replaces standard plank as your primary core exercise. It trains deep cervical flexors and lumbar stabilizers simultaneously — directly relevant to C6 stabilization and rotational sport return. Master bodyweight before adding resistance.
Pallof Press — Cable, with 2-sec pause3 × 10 each side
Cable at chest height, stand sideways, press directly out from chest and hold 2 seconds before returning. The 2-second pause doubles the anti-rotation demand without adding weight.
Already in your program — keep it. The pause is the upgrade. The anti-rotation demand directly trains the core stability needed for both golf and baseball swings.
Ab Wheel Rollout — from knees3 × 8–10
Kneeling, ab wheel in both hands. Roll out as far as you can while keeping the lower back flat — do not let it arch. Roll back with core engagement. If the gym doesn't have an ab wheel, substitute cable kneeling crunch at a high pulley.
Right hand grip is comfortable at this neutral wrist position. Stop the range of motion short of where the lower back arches. This is a significant upgrade in core demand from standard planks.
Wednesday — Cardio + Rehab + Mobility
Active Recovery · Cervical Stabilization · Sport Prep
~50
min total
low
intensity
zone 2
cardio target
Cardio — 20 minutes
Incline Treadmill Walk or Bike20 min continuous
Treadmill at 3.0–3.5mph with 6–8% incline, or stationary bike at moderate resistance. Target Zone 2 — you can hold a conversation, breathing slightly elevated. Hands off the rails on the treadmill — let the arms swing naturally for thoracic rotation. Keep chin neutral, do not look down at the belt.
Zone 2 cardio builds aerobic base, reduces systemic inflammation, and directly improves sleep quality. All three matter for your recovery arc right now.
Cervical Stabilization — C6 Targeted
Wall Chin Tuck Isometric Hold3 × 10, 5 sec hold each
Stand with back flat against a wall, heels 2 inches out. Draw chin straight back until the back of the head gently touches the wall. Hold 5 seconds. The wall provides resistance and tactile feedback — a loaded version of the standard chin tuck. Neck stays level throughout.
One of the most evidence-backed exercises for C6 radiculopathy. Trains the deep cervical flexors that are neurologically inhibited by the nerve compression. Takes 3 minutes and makes a measurable difference over weeks.
Band Pull-Apart3 × 20
Light resistance band held in both hands in front of chest, arms straight. Pull the band apart to full extension, squeezing the shoulder blades together. Slow return. Elbows stay straight throughout. Right arm: note whether any thumb or forearm symptoms are present during the movement.
Use a light band — this is endurance work for the posterior shoulder complex. Pairs with the face pulls on Tuesday to build a complete rear delt and external rotator training effect across the week.
DB External Rotation — Side-Lying3 × 15, right side
Lie on left side, right elbow at 90° and tucked against the right side. Hold a light DB (5–8lbs). Rotate the forearm upward toward the ceiling, keeping elbow pinned to the side. 2 seconds up, 3 seconds down. Confirm with your PT that external rotation loading is appropriate at your current stage if not already in your protocol.
Infraspinatus and teres minor isolation — the rotator cuff muscles repaired in your surgery. Critical for returning full shoulder function and preventing re-injury.
Single-Leg Balance — Sport Return Foundation
Single-Leg Romanian Deadlift — light DB3 × 10 each side
Standing on one leg, DB in the opposite hand. Hinge at the hip, extending the free leg behind as the torso comes toward parallel. Keep the standing knee slightly bent. Return to standing under control. This is balance + posterior chain + proprioception — not a strength movement on this day.
Use 15–20lbs. The value is the single-leg proprioception and hip hinge pattern — both foundational for baseball and golf. Right arm holds the DB at side, no shoulder strain.
Single-Leg Balance Hold — Eyes Closed Progression3 × 30 sec each side
Stand on one leg. Start with eyes open. Progress to eyes closed, then eyes closed on a folded mat or balance disc if available. Keep the standing hip level — don't let it drop. Arms relaxed at sides.
Eyes-closed single-leg balance directly trains the proprioceptive system. Critical for sport return and for the kinetic chain demands of throwing and golf.
Core Finisher
Plank with Shoulder Tap Progression3 × 30–45 sec
Forearm plank. Progress by adding shoulder taps — lift one hand to tap the opposite shoulder while minimizing hip rotation. This adds anti-rotation demand. Right shoulder: forearm plank keeps it in a protected neutral position.
The shoulder tap progression makes this meaningfully harder without adding time or load. Keep the hips level — the tendency is to rock as you tap.
Thursday — Push B + Legs B
Shoulders · Triceps · Hamstrings · Glutes
~55
min total
90s
rest between sets
6
exercises
Shoulders · Triceps — Push B
DB Lateral Raise3 × 15
Standing, DBs at sides, raise to just below shoulder height — stop at 80–85° rather than full 90°. Slightly bend the elbow throughout. Right side: raise only to where the surgical shoulder is comfortable. Sub-overhead shoulder work cleared under your pressing clearance.
Start at 10–12lbs. Most people use too much weight and too much momentum here. Slow, controlled raise with a pause at the top is the goal. Reduce the height of the raise rather than stopping entirely if the right shoulder protests at any point.
↑ Add 2.5lbs when all 3 sets feel controlled throughout.
DB Incline Press — 30° angle only4 × 10–12
Bench set to 30° only — not the standard 45°. Hits upper chest with slight shoulder emphasis without approaching overhead. DBs press straight up. Right shoulder: controlled descent — stop the descent where the shoulder is comfortable, press from that point.
A 30° incline adds upper chest and anterior shoulder training not covered by the floor press. The low angle keeps the movement well within your cleared range. Start 10–15lbs lighter than your floor press weight and build from there.
↑ Add 5lbs per side when all 4 sets complete cleanly.
Cable Overhead Tricep Extension — seated, rope3 × 12–15
Seated facing away from cable, rope at high anchor, grip behind head, elbows pointing forward. Extend to straight. Keep neck neutral — do not crane forward to see the cable. If the right shoulder is not fully comfortable with this position, substitute with close-grip DB floor press instead.
Targets the long head of the triceps — the largest portion — which is undertrained by pushdowns alone. Start at 25–30lbs. Only add this if the shoulder position is pain-free.
Legs B — Posterior Chain
Romanian Deadlift — DBs4 × 10–12
DBs in both hands hanging in front of thighs, palms facing body. Hinge at the hips — push them back — lowering DBs along the legs to mid-shin. Feel the hamstrings load. Drive hips forward to return to standing. Spine neutral throughout. Right hand: neutral grip, start light enough that grip isn't challenging the shoulder.
The most important new addition to your program. Your hamstrings have only been trained with lying leg curls — machine knee flexion only. The RDL trains the hamstring at the hip, the dominant pattern in both throwing mechanics and the golf downswing. Start at 40–50lbs per DB and feel the movement before loading it.
↑ Add 5lbs per DB every 1–2 weeks.
Hip Thrust — DB across hips4 × 12–15
Upper back on bench, feet flat on floor. DB resting across hips, held in place with both hands. Drive hips to ceiling, squeeze glutes hard for 1 second at the top. Lower with control. Keep chin tucked — do not let the head extend back at the top. Use a hip thrust machine if available.
You currently have zero direct glute training in your program. The glutes are the primary power generator for the golf swing and baseball throwing mechanics. Non-optional for sport return. Start at 45lbs DB and progress weekly. Both hands hold the DB at hips — no shoulder stress.
↑ 45 → 55 → 65 → 90lbs as strength develops.
Lying Leg Curl3 × 12
Keep from your current program. You're at 100lbs. The leg curl and RDL hit different portions of the hamstring — knee flexion vs. hip extension — and complement each other directly.
Don't abandon this now that you're adding RDLs. Both are needed for full hamstring development. Progress: 100 → 110 → 120lbs.
↑ 100 → 110 → 120lbs.
Friday — Pull B + Loaded Carries
Back · Biceps · Traps · Functional Strength
~50
min total
90s
rest between sets
6
exercises
Back · Biceps — Pull B
Single-Arm DB Row — knee on bench4 × 10–12 each side
Left knee and left hand on bench. Right arm rows a heavy DB from full extension to hip. Elbow drives back and up, not flared. Unilateral loading allows the right shoulder to work independently — important for identifying and correcting any strength asymmetry from the surgery and nerve compression.
Start at 45–50lbs on the right side — likely lighter than the left will feel. Don't force symmetry in weight yet. Add weight only when both sides match and feel solid.
↑ Add 5lbs when both sides complete all reps at the top of the rep range.
Straight-Arm Cable Pulldown3 × 12–15
Cable set high, rope or bar attachment. Stand back from the machine, arms straight, pull down to hips in an arc — elbows stay straight throughout. Lat isolation without arm traveling behind the body plane. Keep neck neutral throughout.
A safer lat pulldown alternative for the surgical shoulder — the arm doesn't travel behind the plane of the body as it does in a standard pulldown. Builds lat activation you'd normally get from pull-ups. Start at 40–50lbs.
DB Concentration Curl — seated3 × 12 each side
Seated, elbow braced against inner thigh, curl from full extension to full flexion. Complete isolation — no compensation from shoulder or torso. Right arm: note whether elbow or forearm C6 symptoms are affected and report to your PT if so.
Different from the hammer curl on Tuesday — targets the bicep peak and supination pattern. Together they develop the full bicep through different muscle heads. Start at 20–25lbs.
DB Shrug — with 2-sec hold3 × 15
Standing, DBs at sides. Elevate shoulders straight up, hold 2 seconds, lower slowly. Do not roll the shoulders — straight up and straight down. Neck neutral throughout — do not let the head push forward during the shrug.
Trap strength supports cervical spine stability. Given your C6 compression and desk work, building trap endurance is directly protective. Start at 40–50lbs per DB. Right hand is in a simple hanging position — no shoulder stress.
Loaded Carries — Functional Finisher
Farmer's Carry — bilateral3 × 40–50 ft
Heavy DBs in both hands, walk with purpose — tall posture, chin tucked, shoulders packed down and back. Turn around at end of available space and return. Right shoulder stays packed — do not let it shrug or elevate under the load.
Loaded carries train grip, core stability, trap activation, postural endurance, and gait mechanics simultaneously — all directly transferable to baseball and golf. Start at 50lbs per hand and build weekly. The most sport-specific exercise in this program.
↑ Add 5lbs per hand weekly.
Suitcase Carry — unilateral3 × 40 ft each side
Single DB in one hand, walk with load offset to one side. The core resists lateral flexion to keep the torso upright. Left side first — right side when the shoulder feels fully stable under a hanging load. This is loaded anti-lateral-flexion core training.
Start left side only at 35–40lbs. Introduce right side conservatively once you've built baseline stability with the farmer's carry. The hanging load tests shoulder stability in a way that directly mimics carrying a baseball bag or golf bag.