Help with a routine

[millia Senior Member;PEGym Editor Find all posts View Profile Close millia]

Thought I'd pose a question as I need some advice.

I want to build muscle and get my muscles to get more defined, as it is now I go to the gym and lift weights in no particular routine/fashion and then do cardio on the stepmill or treadmill. As it is I have a gut that I'd like to trim down (can't obliterate it because my diet is inconsistent) and just build some nice defined muscle on my arms, chest, and legs. Legs I have no problem with but my upper body is the issue, last July I dislocated my shoulder and tore my labrum, neglected PT becuase that shit is too expensive and put off weight lifting until February. I can lift without too much of an issue, but I avoid any shoulder exercises like the plague because they make my shoulder feel funny, I also don't do very much free weights because I don't want to screw my shoulder up again, and if I do chest press machines (some) at higher weights then my shoulder will start to hurt again. I've been looking into bodybuilding workouts, but it seems like a staple of them is the shoulder press, which I flat out refuse to do. Any of you guys with ze big massels have some advice for me?

[vulcan Retired ModeratorPE Gym EditorPEGym Hero Find all posts View Profile Close vulcan]

I would focus on the integrity of my rotator cuff muscles above all else and then learn how to work out effectively without heavy weights. Look up rotator cuff exercises on youtube or pay for just one pt session with this specific subject only - so that you get the technique down.

[thenewdude Senior Member Find all posts View Profile Close thenewdude]

You know I used to train in the gym but I will not even spend my time giving you good training instructions but rather tell you to get you a book on fitness and weight lifting. This I will tell you before you start, be serious.

Your gut you can conquer at home with doing 30 upper and lower crunches a day and work up from there.
I am in my 40's with a six pack to boot (my wife loves it). It takes work and dedication but it may take a while go gain muscles mass but not all that long to make your body cut and ripped.

[Influence Senior Member Find all posts View Profile Close Influence]

Do not neglect shoulder training. Especially if your shoulders are damaged. You can find a slew of rehab exercises - and instruction on proper form - if you google rotator cuff exercises. Find and test these exercises. Usually 1-3 exercises will suffice. After 2-3 weeks you'll be ready to introduce light dumbbell shoulder presses. Keep in mind why you go to the gym (to better yourself). A damaged rotator cuff can haunt you for the rest of your life if you don't fix it.

Most guys focus on pressing and not enough on pulling. Make sure you're not one of them. *I can explain in detail if you'd like.

Also, you're missing out by neglecting free weights. You have little muscles surrounding your major muscles that stabilize and support. If you use machines your body won't find it necessary to use them. A lot of people choose to primarily use machines because they are easier. Ask yourself whether you're one of them.