Anyone Have Guidelines For A Rotator Cuff Program?

[El Jugo Buen0]

After surgery more than 2 years ago, my rotator cuffs seem to be my achillies heel effecting my bench, shoulder press, etc, and I believe strengthening them will help take me to the next level. Becuase your rotator cuffs are red fibers which are more for endurance and require high reps, what should my program look like? What should my rest intervals be, # of sets, reps? As of now mine looks like this:

Program done 3 times a week

Lying External Rotation w/ 5lb weight 1 set 25 reps
Superset with
Lying Internal Rotation w/ 5lb weight 1 set 30 reps

rest 30sec - 1 min

(I dunno what this one is called) While Standing Elbow bent at 90° and at shoulder level external rotation 5lbs for 25 reps
Superset with
Cable Internal Rotation 30 reps
Superset with
Cable External Rotation 20-30 reps

What do u think?

[pelly789]

doc. sust would know what advice to give maybe you could pm him or post this in the injury & rehab section

[cj1capp]

After surgery more than 2 years ago, my rotator cuffs seem to be my achillies heel effecting my bench, shoulder press, etc, and I believe strengthening them will help take me to the next level. Becuase your rotator cuffs are red fibers which are more for endurance and require high reps, what should my program look like? What should my rest intervals be, # of sets, reps? As of now mine looks like this:

Program done 3 times a week

Lying External Rotation w/ 5lb weight 1 set 25 reps
Superset with
Lying Internal Rotation w/ 5lb weight 1 set 30 reps

rest 30sec - 1 min

(I dunno what this one is called) While Standing Elbow bent at 90° and at shoulder level external rotation 5lbs for 25 reps
Superset with
Cable Internal Rotation 30 reps
Superset with
Cable External Rotation 20-30 reps

What do u think?

bump for this bro