After recovering from shoulder surgery, world champion fitness model Shaun Stafford altered his workouts to build muscle and improve his shoulder strength. Try his workout here!
This superset-based, muscle-building, chest-and-back workout is part of the training progression I followed to rehab my shoulder after surgery. The workout is definitely going to help you build a bigger chest and back, but it also includes movements that deliver a lot of structural strength to your shoulder joint and help improve the integrity of your shoulders, pectoral girdle, and arms.
Of course, you don't have to be recovering from injury to knock out this session. At its core, this is still a stellar chest and back workout—and it's the routine that has helped me pack a pile of muscle onto my upper body after being sidelined for a while!
If you're looking for a safe, new way to supercharge your chest and back development, then watch the video and put this workout to the test next time you're scheduled to train chest, back, or upper body!
Shaun Stafford Shoulder-Friendly Upper-Body Workout
Watch the video - 8:22
Shaun's Warm-up
Every workout I do, I start with this warm-up. It's a very basic mobility and flexibility circuit that combines foam rolling and dynamic stretching, but it's highly effective. If I had done this warm-up for the last three years, I may not have ended up needing surgery, and my shoulders would be a lot stronger than they are today. So, I'm doing it now, and I encourage everyone else to do it as well!
Circuit
Foam roll lats
30-60 seconds
Foam roll biceps
30-60 seconds
Foam roll rotator cuff
30-60 seconds
Dynamic pec stretch
30-60 seconds
Dynamic lat stretch
30-60 seconds
Resistance-band pass-through
30-60 seconds
Shaun's Chest and Back Workout
This workout is designed to hit antagonist muscles in supersets. You'll start with compound movements and move into smaller, isolation exercises as the workout progresses. Take each movement though the whole range of motion, and pay attention to the tempo. Go slow, use control, and try to take each set to failure. If any of these movements are unfamiliar, watch the video for specific tips on each exercise!
Rather than concern yourself with the amount of weight you're doing, I want you to concentrate on a strong mind-muscle connection. Don't use momentum or supporting muscle groups to move the weight; target every fiber in the working muscle group. If you finish a set and you know the weight is too light, don't be afraid to add some weight to the next set.
Superset
Incline bench press
2 warm-up sets, 60 sec. rest
Neutral-grip lat pull-down
2 warm-up sets, 60 sec. rest
Superset
Incline bench press
5 sets of 6-8 reps, 60 sec. rest Neutral-grip lat pull-down
5 sets of 6-8 reps, 60 sec. rest Superset
Incline neutral-grip dumbbell chest press
4 sets of 8-10 reps, 60 sec. rest
Single-arm cable row
4 sets of 8-10 reps, 60 sec. rest
Superset
Wide-grip lat pull-down
3 sets of 10-12 reps, 45 sec. rest
BOSU ball push-up
3 sets of 10-12 reps, 45 sec. rest
Superset
High-cable chest fly
2 sets of 12-15 reps, 30 sec. rest
Dumbbell external rotation
2 sets of 12-15 reps, 30 sec. rest
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