New Routine Due to Injury

[stealth_s15]

I have to come up with a new routine. Coming back from broken collar bone has left my collar bone/shoulder tender. BB/DB rows, power cleans, deadlifts, and chin ups are all painful. I'm not sure about military press because I haven't tried it. I would like some input on my routine. It is a 3 day split (M/W/F) and on T/T I will do HIIT for 15 mins and rest S/S.

Mon- Back, Biceps, Forearms, Shoulders
-Row machine (until pain goes away
-Lat pull down machine (until pain goes away)
-EZ bar curls
-Hammer curls
-Wrist curls
-BB military press? (depending on pain)
-DB front raises
-DB side raises

Tues- HIIT and abs
-Crunches
-Russian twists
-Hanging leg raises

Wed- Chest, Triceps, Traps
-BB flat bench press
-BB incline bench press
-DB flys
-Dips
-Lying tricep extensions
-BB shrugs

Thurs- HIIT and abs

Fri- Quads, Hamstrings, Calves
-Squats
-Quad extensions
-Calves raises

What sort of set/rep scheme should I follow? Will this routine help me get fuller, thicker, wider?

[Pitysister]

not sure if hammering the shoulders with a lot of isolations is a good idea with the injury and all...i'd stick with just military press or arnold press and see how it feels...i'm sure your body will tell you if it's happy or not

[Eric3237]

I think a problem you may be having with this sort of injury is that it sort of represents a threshold with improper or bad technique. So that the little things you were doing wrong in certain movements are now being called attention to. So that is really something to be aware of. When you have sustained an injury it means you have to be that much more perfect as your body can no longer compensate.

You mentioned rows hurting for intance. Well most people, quite frankly, row badly. Not a criticism as most row INSTRUCTION is bad. So technique across the board is something you will have to hammer home.

Since you've mentioned pain with pulling type exercises then I would say this is probably due to scapular control. A problem that probably already existed but now you can not longer get away with it.

You probably don't want to just start bashing your shoulders period. The first thing is to get range of motion back without pain.

[stealth_s15]

Originally Posted by Eric3237

I think a problem you may be having with this sort of injury is that it sort of represents a threshold with improper or bad technique. So that the little things you were doing wrong in certain movements are now being called attention to. So that is really something to be aware of. When you have sustained an injury it means you have to be that much more perfect as your body can no longer compensate.

You mentioned rows hurting for intance. Well most people, quite frankly, row badly. Not a criticism as most row INSTRUCTION is bad. So technique across the board is something you will have to hammer home.

Since you've mentioned pain with pulling type exercises then I would say this is probably due to scapular control. A problem that probably already existed but now you can not longer get away with it.

You probably don't want to just start bashing your shoulders period. The first thing is to get range of motion back without pain.

I see what your saying. I do not have a coach or someone looking at and correcting my form so I can only go by pictures and videos.

Although the pain is there, I do not want to neglect the rest of my body that is fine. Being unable to lift for 3 months was bad enough so I want to do other parts of my body. I will take it easy on shoulders until I can hit them hard again, but does the rest of my routine look good? Will it get me thicker and fuller?