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Hi guys,

Been going to the gym on and off for approximately 10 years on and off while juggling footy/family.

I have put on a fair bit of weight and decided to focus on weight training, 5 days a week, workout would consists of the following:

Monday- Chest/Tris
Tuesday- Shoulder
Wednesday- Back
Thursday- legs
Friday- biceps, triceps and forearms

1-2km jog/run in the mornings.

I have strained my rotator calf and i am struggling to do chest and shoulders.

Is there certain exercises i can do which will compensate or prevent further discomfort and injury?

Advice is much appreciated.

thanks guys.
Hey mate, good to see your finally posting you lazy kunt.

Just a heads up, its spelt "rotator cuff". I don't think anyone has a rotator calf lol

Swimming and cycling are good to go if your calf is in the rehabilitation stage. Try not to overuse it even if its healed or still healing, the best tip which helped me most is to increase the intensity of workout gradually after such injury.