So...I have 3 piddly lil lower body exercises I can do...and I use the term exercise loosely here LOL. Two of those are akin to internal and external rotations for shoulders...and that shit just doesn't count LOL. The hypers I can really sink my teeth into though...at least I feel like I am doing something. The kinesiologist declared that my hip joints don't match, they aren't shaped the same so I have to modify pretty much everything in order to correct for it and avoid further injuries, so no squats or deadlifts or anything fun for some time
I have been training upper body since thats about all I can do...hopefully it will pay off with some nice shoulder growth
Monday
warmups-20each internal and external rotations and verticals
standing military press / bb shrug super
20lb +barx10x2 sets, 1 set of 20 for a burn after
cable rear delt / tricep press
10x2 sets, then 1 set of 30
front raise / side lateral /tricep floor press
7.5x10x2, 1 set of 20 burner front
10x10x2 then 1 set of 20, side/tri
bench / pullover
65x10, 75x10, 65x20 bench
20x10x2, 20x20 pullover
Wed.
wide grip pulldown / cable row / bicep cable curl
90x8, 105x3, 90x2, 75x3, 60x20 pd
75x10, 105x4, 90x4, 60x20 row
20x10, 30x10, 50x5, 40x5 bi
ez bar curl 40x4, 30x4
preacher db curl / hammer curl
10x8, 15x10, 10x30 preacher
10x8, 15x10, 10x20 hammer
tbar row
45x10, 55x10, 45x20
bw hyper-25