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This chart was prepared for You!
John Doe Therapy
1234 Rehab Lane Suite B456
Therapy, Florida 33410
 biceps curl palm down 021 | Begin standing with arms at sides and a weight in each hand. Keep the elbows at the sides and lift both weights with the forearms facing downward. Lbs times/set sets times/week |
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 biceps curl 022 | Begin standing with arms at sides with a weight in one hand. Keeping the elbow at the side, curl the arm up towards the body with the forearm facing up. Lower and repeat. Lbs times/set sets times/week |
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 biceps curl palm down 023 | Begin standing with arms at sides and a weight in one hand. Keeping the elbow at the side, lift the weight up with the forearm facing downward. Lbs times/set sets times/week |
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 biceps hammer curls 024 | Begin standing with arms at sides and a weight in one hand. Keeping the elbow at the side and the forearm facing inwards, bring the weight up towards the body. Lower and repeat. Lbs times/set sets times/week |
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 shoulder press 025 | Begin in a standing position with the arms at 90 degrees from the body and the elbows bent, as demonstrated. With a weight in each hand, push the arms up over the head. Lower and repeat. Lbs times/set sets times/week |
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 lat arm raise 026 | Begin standing with arms at sides and a weight in each hand. Lift the arms outward from the sides. Lower and repeat. Lbs times/set sets times/week |
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 frontal arm raise 027 | Begin in a standing position, arms at the sides, with a weight in each hand. Raise both arms in front of the body. Lower and repeat. Lbs times/set sets times/week |
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 post arm work 028 | Begin in a standing position. Lean forward from the waist, keeping the back straight. With a weight in each hand, lift both arms to the sides. Lower and repeat. Lbs times/set sets times/week |
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 sitting triceps 029 | Begin sitting on a bench with the back straight and a weight in each hand. Bring the arms up, bending the elbows to keep the weights behind the head, as demonstrated. Raise the weights above the head. Lower and repeat. Lbs times/set sets times/week |
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 triceps 030 | Begin in a standing position. Lean forward from the waist, keeping the back straight. With a weight in each hand, bend the elbows and bring them to the sides. Push the arms back while keeping the elbows at the sides. Repeat. Lbs times/set sets times/week |
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