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>> No. 4296 Anonymous
3rd May 2017
Wednesday 2:43 pm
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So recently joined a gym on my physio's recommendation due to a problem with my rotator cuff.

This is my routine, should I change the order?

db shoulder press 3 x 10-12
db bench press 3 x 10-12
db single arm Row 3 x 10-12
Tricep press 3 x 10-12
Lat pulldown 3 x 10-12 or passive hangs or assisted pull ups
Chest fly
Plank one arm raise 3 x 5

Also I sometimes do squats and deadlifts for shits and giggles. Might start doing skull crushers or dips.
Expand all images.
>> No. 4297 Anonymous
3rd May 2017
Wednesday 5:00 pm
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I have no idea.
Why would knowing the difference between those possibly save your life?
>> No. 4298 Anonymous
4th May 2017
Thursday 11:49 am
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Use this order:

Bench press
Lat pulldown
Shoulder press
Row
Plank
L-fly

Don't do tricep presses or chest flyes. They're known to cause shoulder and elbow problems. It would be a good idea to finish off with the L-fly for 2x8. Start with a 5 pound plate and work up to no more than 10 pounds. There's no need for heavy weights with this exercise, it's for shoulder care not building strength.


http://www.youtube.com/watch?v=VQOMgC4i_D0
>> No. 4299 Anonymous
4th May 2017
Thursday 4:16 pm
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>>4297

Gays and pedos hang out at the Smith machine.
>> No. 4300 Anonymous
4th May 2017
Thursday 4:47 pm
4300 spacer
>>4298


http://www.youtube.com/watch?v=O6Y3WDY1tUo
>> No. 4301 Anonymous
7th May 2017
Sunday 6:31 pm
4301 spacer
>>4298
Thanks. How do you know what order to do exercises?

Man that L fly is killer, I could only do 6 reps without pain on a low weight.
>> No. 4302 Anonymous
8th May 2017
Monday 2:09 am
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>>4301

Basically big exercises first and alternate pushing and pulling.

Yeah the L-fly is an awkward exercise to do, don't push it too hard. If 5 pound is too much then maybe try a smaller weight.

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