To build stronger rotator cuff muscles…

• Do 2 sets of internal rotator cuff stretches and hold each stretch for 10-to-20 seconds and then…
• Do 2 sets of external rotator cuff stretches and hold each stretch for 5-to-10 seconds and then…

Do 1 of the rotator exercises below for 4 sets of 8-to-12 reps

Click on photos to see how to do exercise

*Between each set… Do 2 sets of internal rotator stretches for 10 seconds and Do 1 set of external stretches for 10 seconds and…

To help your rotator cuff muscles get stronger…

• Do this work out only 2 days per week but rest at least 1 day between workouts or…
• You can do this work out Twice a day (Once in the morning & Once in the evening) 2 times a week instead of once a day twice a week and…
• You don't have to do this work out on only Tues. and Thursday - any 2 non consecutive days of the week are fine and…
• If you try to do this rotator cuff work out more than 1 time a week… Make sure you take at least 2 days off between workouts & Look at how many times a week you can workout the same muscle before you think about doing this rotator cuff workout more than 1-to-2 times a week and…
• KEEP A TRAINING LOG - you must keep track of how many reps & the amount of weight you used for all the sets you do in this workout so you can know when to increase the amount of reps and weight you use to keep getting stronger rotator cuffs - go here to find out more about why keeping a training log is important if you want to get bigger muscles and…
• The reason why you are not working your internal rotators is because your internal rotators are already strong from getting enough exercise from you doing chest, shoulder, and triceps pushing exercises like bench pressing.



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