Hello guys. Im new to the forum. I need help with workout plan. I have shoulder injury, ac joint grade II separation. So i need to do lot of shoulder stabilization exercise. And i have trouble with some exercise for chest, shoulders and back (vertical pull) Currently for chest i can just do flat bench press. I dont do any isolation for biceps and triceps. I workout 3 times per week. My goal is muscle mass. What to change in this plan? I appreciate every suggestion, thanks!
Workout A - LB SQ 5x5, BP 5x5, one arm shoulder press with low weight for shoulder stabilization, prone Y 2x15sec, facepulls 3x12, T-bar row 4x10-12, one arm dumbell carry, hyperextension with plate 3x10.
Workout B - LB SQ 5x5, One arm shoulder press 3x8-10, prone Y 2x15sec, T-bar row 4x10-12, one arm dumbell carry, hyperextension with plate 3x10, facepulls 3x12