Turning Setbacks into Comebacks: My Post-Surgery Gym Plan for Total Progress

Introduction

Breaking my shoulder was not exactly part of the plan (though it made for a pretty dramatic story). Surgery? Check. Physical therapy? Double-check. A “pity party”? Skipped it altogether.

Instead of sulking, I made a bold decision: keep going to the gym six days a week, adapt to the situation, and make the absolute most of it. If life hands you lemons, you grab a dumbbell with your good arm and curl them into biceps!

This program is tailored for anyone in a similar situation—whether you’re recovering from an injury or just looking for a highly efficient cutting-phase workout. It’s safe, effective, and yes, it includes some humor because, hey, why not enjoy the process? It includes six focused gym days with clear goals: maintain progress, avoid further injury, and stay motivated.

Monday: Legs + Abs

Kick off the week with strong legs and core activation. We’re going full throttle—because who needs two arms for leg day, right?

• Leg Press (Both Legs) – 4 sets x 10–15 reps
• Bulgarian Split Squats – 3 sets x 10–12 reps (dumbbell optional on your good side!)
• Leg Extensions – 4 sets x 12–15 reps
• Seated Hamstring Curls – 4 sets x 12–15 reps
• Standing Calf Raises – 4 sets x 15–20 reps
• Goblet Squats – 3 sets x 10–12 reps

Upper Abs Focus

• Crunch Machine – 4 sets of 15–20 reps
• Single-Arm Kneeling Cable Crunch – 3 sets of 12–15 reps
  • Use your right arm only to pull the cable directly downward.
• Straight Leg Crunch – 3 sets of 12–15 reps
  • Keep your hands on your chest to avoid using your arms for support.
• Weighted Floor Crunch (Dumbbell on Chest) – 3 sets of 12–15 reps
  • Hold the dumbbell with your right hand on your chest.

Tuesday: Chest (Right Side) + Cardio

Here’s where things get creative. Since my left arm is “on vacation,” I’m focused on single-arm movements and machines to hit my chest effectively. Bonus: cardio keeps the fat-burning going.

• Single-Arm Dumbbell Bench Press – 4 sets x 10–12 reps
• Single-Arm Dumbbell Fly – 3 sets x 12–15 reps
• Single-Arm Incline Machine Chest Press – 3 sets x 12 reps
• Single-Arm Cable Crossover – 3 sets x 12–15 reps

Cardio: Incline walking or cycling – 30–45 minutes

Wednesday: Back (Right Side) + Abs

Who says you can’t work your back with one arm? These one-arm movements are lifesavers for maintaining symmetry.

• Single-Arm Chest-Supported T-Bar Row with Pronated Grip – 4 sets of 10–12 reps
  • Target: Middle back (rhomboids, traps), lower lats, and rear delts.
  • Why It Works:
    • The pronated grip shifts emphasis slightly toward the lats, while still engaging the rhomboids and traps for mid-back thickness.
    • Chest support eliminates the need for stabilization, allowing you to focus purely on pulling muscles.
    • Great for developing back thickness and upper back strength.
• Single-Arm Seated Cable Row – 4 sets of 10–12 reps
  • Target: Rhomboids, middle traps, and lats.
  • Why It Works:
    • The seated position ensures strict form, minimizing momentum and maximizing engagement of the mid-back.
    • Complements the T-Bar Row by adding variety and emphasizing controlled, isolated pulling for muscle balance and thickness.
• Single-Arm Lat Pulldown – 4 sets of 10–12 reps
  • Target: Upper lats and lower traps.
  • Why It Works:
    • Builds back width by isolating the lats, helping to develop a V-taper.
    • Stretch-focused motion ensures full activation of the lats, enhancing both mobility and muscle engagement.
    • Complements the rows by specifically targeting back width rather than thickness.
• Single-Arm Chest Supported Row Machine with Natural Grip – 4 sets of 10–12 reps
  • Target: Rhomboids, traps, and rear deltoids.
  • Why It Works:
    • Provides isolation for the upper back (traps and rhomboids) without engaging the stabilizers.
    • Perfect for refining posture muscles and improving symmetry.
    • Complements the T-Bar Row by shifting the focus toward the upper back and rear delts.

Why This Combination Works

• Balanced Back Development:
  • Thickness: T-Bar Row and Cable Row focus on middle-back and lat thickness.
  • Width: Lat Pulldown isolates the lats for improved width and V-taper.
  • Upper Back Refinement: Chest-Supported Row isolates traps, rhomboids, and rear delts for posture and balance.
• No Overlap or Redundancy:
  • Each exercise complements the others, ensuring full back engagement without overworking a single area.
• Isolation and Stability:
  • The inclusion of chest-supported exercises minimizes strain on stabilizers like the core and lower back, making it safe and effective.

This is an excellent combination for a complete back workout, especially if your goal is balanced development with a focus on width, thickness, and upper-back refinement. The mix of exercises ensures all major back muscle groups are targeted efficiently, while minimizing the risk of fatigue from overlapping movements.

Obliques, Core Rotation and Transverse Abdominis Focus

• Single-Arm Russian Twists – 3 sets of 20 reps (10 per side)
  • Use a dumbbell in your right hand for resistance.
• Side Plank with Hip Dips (Right Side) – 3 sets of 12–15 dips
  • Focus on one side; adjust duration based on endurance.
• Single-Arm Cable Woodchoppers – 3 sets of 12–15 reps per side
  • Perform rotational movements using only your right arm.

Thursday: Legs + Cardio

You know the drill—legs don’t care if one arm is benched. Let’s go hard and finish with some calorie-burning cardio.

Repeat Monday’s leg workout.

Cardio: Elliptical or treadmill walking – 30–45 minutes

Friday: Arm (Right Side) + Abs

Now it’s time to give the right arm its well-deserved spotlight - biceps and triceps.

• Concentration Curls – 4 sets x 10–12 reps
• Incline Dumbbell Curl – 3 sets x 12–15 reps
• Hammer Curls – 3 sets of 10–12 reps
• Overhead Dumbbell Tricep Extension – 4 sets x 10–12 reps
• One-Arm Tricep Pushdowns – 3 sets x 12–15 reps
• Tricep Kickbacks (Right Arm) – 3 sets of 12–15 reps

Lower Abs and Stability Focus

• Hanging Leg Raises – 4 sets of 12–15 reps
  • Requires only lower body engagement; ensure good grip.
• Single-Leg Reverse Crunch – 3 sets of 12–15 reps
  • Targets lower abs without upper body support.
• Single-Arm Plank with Reach – 3 sets of 10–12 reaches per side
  • Stabilize on your right arm and extend the other hand forward.

Saturday: Shoulder (right) + Cardio & Calorie Burn

Shoulder is getting some love here. Then extend your cutting phase with a dedicated cardio session to burn extra calories.

• Dumbbell Shoulder Press – 4 sets x 10–12 reps
  • Primary: Anterior deltoids (front delts).
  • Secondary: Lateral deltoids (side delts) and upper traps.
  • This is a compound movement that builds overall shoulder strength and size, with an emphasis on the front delts.
  • It also engages stabilizer muscles like the lateral delts and traps, contributing to balanced shoulder development.
  • The pressing motion mimics real-world and functional movements, improving overall shoulder mobility and functionality.
• Arnold Press – 3 sets x 12–15 reps
  • Primary: Anterior deltoids (front delts).
  • Secondary: Lateral deltoids and rotator cuff muscles.
  • This exercise starts with a rotation that activates the rotator cuff and front delts, transitioning into a press that targets the front and lateral delts.
  • The rotation adds a unique dimension, making it more versatile than a standard press and ensuring full engagement of the shoulder joint.
  • It complements the Dumbbell Shoulder Press by adding rotational strength and stability.
• Lateral Raises – 3 sets x 12–15 reps
  • Primary: Lateral deltoids (side delts).
  • Lateral raises isolate the side delts, which are crucial for achieving the round, capped shoulder look.
  • This exercise is essential for creating width and improving shoulder aesthetics, making the shoulders appear broader and more defined.
  • Since pressing exercises don’t fully emphasize the lateral delts, this isolation exercise fills the gap.
• Reverse Pec Deck Machine (Rear Delts) – 4 sets of 12–15 reps
  • Primary: Posterior deltoids (rear delts).
  • Secondary: Traps and rhomboids.
  • Rear delts are often underdeveloped compared to the anterior and lateral delts, which can lead to imbalances and poor posture.
  • This exercise isolates the rear delts, ensuring a balanced shoulder.
  • It also strengthens the upper back, improving shoulder stability and reducing injury risk.

Why This Program is a Complete Shoulder Workout

1. Covers All Three Deltoid Heads:

• Anterior delts: Targeted by the Dumbbell Shoulder Press and Arnold Press.
• Lateral delts: Focused on by Lateral Raises.
• Posterior delts: Isolated in the Reverse Pec Deck Machine.

2. Balance Between Compound and Isolation Movements:

• Compound presses (Dumbbell Shoulder Press, Arnold Press) build strength and overall mass.
• Isolation movements (Lateral Raises, Reverse Pec Deck) refine individual deltoid heads for a balanced look.

3. Improves Shoulder Stability and Functionality:

• The Arnold Press engages the rotator cuff, while the Reverse Pec Deck strengthens the rear delts, promoting shoulder health and stability.

4. Aesthetic and Strength Goals:

• Ensures size and symmetry by covering all deltoid heads, while also promoting functionality for other compound lifts like bench presses or deadlifts.

This program is well-rounded and effective for both aesthetic and functional shoulder development.

• HIIT on Treadmill – 20 minutes
  • 30 seconds sprint, 60 seconds walk; repeat for 8–10 rounds.
• Incline Walking or Cycling – 30–45 minutes (steady state)
• Kettlebell Swings (Right Arm) – 3 sets of 15–20 reps
  • Works on power, endurance, and fat burning.

Final Thoughts

This program is a testament to the fact that setbacks don’t have to define us—they can propel us forward. With consistency, creativity, and a good sense of humor, we can conquer challenges and come out stronger (literally and figuratively).

So, if life hits you hard, just remember: you only need one good arm to keep making progress. Let’s crush this together! 💪