I have recently come through two injuries: Some type of patello-femoral issue in the left knee and have had rotator cuff issues in the past which are still buggy). I am now going to do a cycle to build overall balance in my shoulder and knee joints.
I have started the 8 weeks to massive shoulders protocol, as well as this program to build up my VMO:
Lunges (for ROM) 2x15
Front Squat 3x8
Bulgarian Squat 3x8
If it seems like a small workout, it is. I am coming out of rehab where the most strenuous thing I did was DB squats with 30lbs. If this seems inadequate, or if you have any other suggestions let me know.
Also, what kind of program should I follow for upperbody? I was thinking something like EDT would be good, but am open to input.