| Weights | Cardio | |
| Monday | 60min chest workout & abs | indoor cycle 1hr |
| Tuesday | 60min lat workout | swim 1hr |
| Wednesday | 60min shoulder workout | run |
| Thursday | 60min arm workout & abs | swim 1hr |
| Friday | 60min leg workout heavy | indoor cycle 1hr |
| Saturday | – | swim 1hr |
| Sunday | – |
Now lets cross out the things that the doctor has forbidden me to do:
| Weights | Cardio | |
| Monday | 60min |
indoor cycle 1hr |
| Tuesday | 60min |
|
| Wednesday | 60min |
run |
| Thursday | 60min |
|
| Friday | 60min leg workout heavy | indoor cycle 1hr |
| Saturday | – | |
| Sunday | – |
Hmmm, doesnt look good. So where does that leave me? Well for cardio, although I cant swim, I can still run and bike – thats fine, I can just alternate days with that. Now with workouts, technically speaking I cant do arms but I know that I can do biceps without activating my shoulders at all so thats fine. I think I can find a triceps exercise that doesnt use any shoulder. Chest is completely out of the question. Lats technically I shouldnt do but, I think I might be able to do those without activating any shoulder also. So where does that leave me? Lets take a look at my modified workout to avoid exacerbating my shoulder problem:
My Non-Shoulder Workout Schedule:
| Weights | Therapy | Cardio | |
| Day 1 | 60mi quads and abs | Shoulder PT | cycle |
| Day 2 | 60min calves (and lats?) | Shoulder PT | run |
| Day 3 | 60min hamstrings and abs | Shoulder PT | cycle |
| Day 4 | 60min biceps | Shoulder PT | run |
| Day 5 | 60min triceps and abs | Shoulder PT | cycle |
repeat
Looks like Scooby is going to be doing lots of legs and abs!!!!! Use injuries to focus on other body parts that you may have neglected in the past. Your injury might be the best thing that has ever happened to your physique :) Before I did legs on one day, now I have spread them out onto three different days, I’m not going to be able to walk!