Bad Shoulder/Hips Bro Split

As someone who has dealt with bad shoulders and hips due to osteoarthritis for some time. I decided to design a program specifically for people with similar issues to still be able to grow and develop your physique without inducing further pain or increasing the damage. This also works to bullet-proof both your hips and shoulders to help support poor joints or mobility.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Hip Abductor (Machine)

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Hip Thrust Machine

Hamstring Curl

Seated Calf Raise

Hamstring and Glutes 

Lat Pulldown

Seated Row (Cable)

Back Extension (Weighted)

Hammer Curl

Back and Biceps 

Floor Press (Dumbbell)

Chest Fly (Machine)

Push Up

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Single Arm Rear Delt Cable Fly

Face Away Cable Curl

Overhead Tricep Extension (Cable)

Bro day 

Squat (Barbell)

Romanian Deadlift (Dumbbell)

Farmer's Walk (Weighted)

Leg Extension

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