Need help with a program with no presses...Long post

[kinney1]

Hello all,
I read most of the posts on this board, but I unfortuneately do most of my posting on the injury/rehab board due to a longstanding shoulder impingement issue.

The shoulder has improved greatly, and I want to set up a program in which I can attempt to put on some muscle. I have always been relatively fit, but I have difficulty putting on size. I am 5'9 and weigh about 165 to 170 pounds.

Here is my warmup that I have created (I have included some I/O exercises and shoulder activation exercises I learned in physical therapy. I can do this warmup in about 10 minutes-12 minutes. I try not to rest at all to elevate my heart rate and take advantage of my workout time:

Calf Stretch
Foam Roll Thoracic Area
Quadruped Extensions
DB Pluses
Wall Slides (this simple exercise has been a great help!)
DB Throwing Motion
Split Stance Rotation
Wrist Mobilization
Jumping Jacks x30
PB Y’s and T’s
Warrior Lunges x10
Side Lunges x10
Sumo Squat to Stand x10
Side Hip Shift w/DB Raise x15 @
DB External Rotator Cuff Exercise x10 @ (High and Low)
Lightweight DB Upper Cuts x10 @
Lightweight DB Cross Punches x10@
TB Internal/External Rotator Cuff Exercise x10@

Now here is the question - Can you help me set up some kind of a program to build some mass without any overhead presses, bench presses, or even pushups? Pressing movements aggravate the shoulder. I can give a solid 30 minutes 3 to 4 days a week. I have a complete dumbell set, bench, therabands, and a treadmill in my basement. Any suggestions? I can do rows, step ups, lunges, squats, DB deadlifts, pushup holds, etc....- I just don't know how to arrange a good workout. Thanks.

[Lisa~]

Kinney, You're asking a whole lot here. You want someone to write your whole program? That's what I do for a living, ya know?

How about you give it a shot and then ask for us to suggest improvements? I mean, I'd like to see you at least put in a little effort on this before I do.

A good starting place would be the Carter Schoffer template over on the PN forum. http://www.precisionnutrition.com/me...ead.php?t=3276

Where he shows a horizontal or vertical push, just use something you know you can do, like a push-up hold or a corrective exercise you know works for you.

[kinney1]

Thanks Lisa - You are right I am asking a lot - sorry about that.

... I'll check out the website first!

-K