Training Plan




3x10 Shoulder Dislocate
4x (30sec Work/30sec “Rest”) Strict Press @ 2 x 10# DB.
“Rest” is in OH position
Warm-up with Pull-up, Dip, Push-up
10x Strict Pull-up +
10x Dip +
10x Push-up
Ten Sets, Rest 2 minutes between each set
Seated Strict Press Behind the Neck “Strip Set”:
Max reps @ 95# +
Max reps @ 85# +
Max reps @ 75# +
Max Reps @ 65#
Three Total sets, Full Rest between each
It will take 10-20sec between each set to remove weight and rack up for neck set
Keep reps controlled and strict
Cool Down


Pull, Push, Strict Press:
From the newly posted program "Foundation (Lower Body Injury)". It is available in the training section to Full Members

Here is the program intro:

Rule number one in the gym is that no one gets hurt. In fact, the artificial (gym) training should do the opposite: it should “injury-proof” the individual. But if a sport involves substantial risk it is almost impossible to make an athlete immune to injury.

Many of our athletes at Gym Jones often deal with injuries. On any given day at least one person in the gym is suffering from some kind of injury so we must often adjust programming to work around it.

Being injured doesn’t necessarily mean training must be avoided. Some people find it a convenient excuse but the dedicated find a way to maintain fitness while recovering and rehabilitating. Doing something is always better than doing nothing.

I've blown my knee a few times. When that happened I had two choices: sit and rot and get further deconditioned or build myself the strongest upper body possible. I always chose the latter.

This program is an example of what one could do to maintain strength and fitness while recovering from a lower body injury. The work is not written in stone. Make adjustments based on individual work capacity and the specific nature of the injury. The program is upper body dominant. Add some light lower body work if the injury can tolerate it. If the left leg is hurt add remedial exercises for the right leg. Also include doctor-prescribed rehab exercises.

This program lasts one month and requires the participant to train three times per week with four rest days. On the rest days feel free to use a hand bike or other "upper body dominant" cardiovascular tool if recovery status allows for it.

Program written by Rob "Maximus" MacDonald, GM & Training Director of Gym Jones

We have posted a new program that addresses training with a lower body injury in the training section. It is available to Full Members only.

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