Will I be working my rotator cuffs enough?

[Tommy Gunn]

When I finally start my regular lifting routine in 6 weeks, do you guys think I'm working my rotator cuffs enough?

Four days a week (For each exercise I will chooses one of the following letter selections and I will increase weight each set):

Day 1 Mon.

1. a) Seated cable rows 12,10,8
2. a) Close grip lat pulldowns 12,10,8
b) Underhand lat pulldowns 12,10,8
3. a) Wide grip lat pulldowns (works the infraspinatus and teres minor)12,10,8
4. a) Seated cable external rotation (works the infraspinatus and teres minor)12,10,8
5. a) Barbell hammer curls 12,10,8
b) Seated hammer curls 12,10,8
c) Medium grip standing reverse curls 12,10,8
d) Medium grip reverse preacher curls 12,10,8
6. a) Medium grip standing straight bar curls 12,10,8
b) Medium grip straight bar preacher curls 12,10,8
c) Seated dumbell curls 12,10,8

Day 2 Tues.

1. a) Flat bench press 12,10,8
b) Flat dumbell press 12,10,8
2. a) Incline bench press 12,10,8
b) Incline dumbell press 12,10,8
3. a) Pec deck flys 12,10,8
b) Seated lever flys 12,10,8
4. a) Seated cable internal rotation (works the subscalaris) 12,10,8
5. a) Tricep pushdowns 12,10,8
6. a) 4 way neck machine 12,10,8

Weds.

Walk on treamill for 5 minutes at 3mph and than run for 30 minutes at 6. 5 mph. Finally cool down by walking on treamill for 5 minutes at 3mph (40 minutes total).

Day 3 Thurs.

1. a) Squats 12,10,8
2. a) Leg extensions 12,10,8
3. a) Lying leg curls 12,10,8
4. a) Standing calve raises 12,10,8
b) Seated calve raises 12,10,8
5. a) Lever seated hip raise crunches 12,10,8
6. a) Lever twist machine 12,10,8

Day 4 Fri.

1. a) Seated overhead barbell press (works the supraspinatus) 12,10,8
b) Seated overhead dumbell press (works the supraspinatus) 12,10,8
2. a) Standing front barbell raises 12,10,8
b) Seated front dumbell raises 12,10,8
3. a) Medium grip upright rows (works the supraspinatus, infraspinatus, and teres minor) 12,10,8
b) Seated lateral raises (works the supraspinatus) 12,10,8
c) Lever lateral raises (works the supraspinatus) 12,10,8
4. a) Seated lever reverse flys (works the infraspinatus and teres minor)12,10,8
b) Seated reverse flys (works the infraspinatus and teres minor) 12,10,8
c) Standing reverse flys (works the infraspinatus and teres minor) 12,10,8
5. a) Dumbell upright external rotation (works the infraspinatus and teres minor) 12,10,8
6. a) Barbell shrugs 12,10,8
b) Seated dumbell shrugs 12,10,8

Sat.

Walk on treamill for 5 minutes at 3mph and than run for 30 minutes at 6. 5 mph. Finally cool down by walking on treamill for 5 minutes at 3mph (40 minutes total).

Sun.

OFF

What do you guys think?

[WidowMaker]

I do direct rotator cuff work at least 2x per week, but, that's just me.

[MuscleScience]

If you do heavy lateral raises or shoulder press, the delts and traps will take most of the load off the supraspinatus. Remember that cuff muscles are small and are more for stability than as a powerful primary mover in some instances. Internal rotation can be taken over by the pecs, external rotation can be taken over by mid trap, and lats. So for cuff muscles specifically light wieght high rep with strict adherence to form is the most effective way to activate those muscles. I would put the rep range more into the 15 to 20 relm. after coming back from injury heavy wieght can lead to increase in re-injury.