DAY 1: Pulling (Back/Biceps/Deadlift)

- Deadlift (3 sets)
– Chins (3 sets)
– One-Arm Dumbbell Rows (2 sets)
– Close Grip Pulldowns (2 sets)
– Barbell Curls (2 sets)
– Hammer Curls (1 set)

Day 3: (Chest/Shoulders/Triceps)

- Flat Dumbbell Bench Press (3 Sets)
– Incline Barbell Bench Press (2 sets)
– Dips (2 sets)
– Seated Dumbbell Military Press (3 sets)
– Overhead Dumbbell Extension (2 sets)
– Side Laterals (2 sets)
– Pushdowns (2 sets)
– Cable Crossover / Pec Deck (1 set)

Day 5: Lower Body (Legs)

- Squats (4 sets)
– Strait Leg Deadlifts (2 sets)
– Walking Lunges (2 sets)
– Leg Curl / Feet High Leg Press Superset (2 sets)
– Calf Raises (3 sets)

Anyone ever suffer from shoulder injury?
What did you do about it? How long it take to recover?
Any recommendations for ortho/physio near pj area?

Pain in shoulder sometimes radiating down to forearm. Can't squat or bench without pain.