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John Doe Therapy
1234 Rehab Lane Suite B456
Therapy, Florida 33410
This chart was prepared for You!
John Doe Therapy
1234 Rehab Lane Suite B456
Therapy, Florida 33410
 Flat Bench Press 001 | Lie flat on a bench with your feet firmly on floor. Make sure that your butt, back, shoulders, and head are firmly anchored on the bench. Roll your shoulders back and down to make the shoulders comfortably pressed against the bench while the chest is sticking up. Your arms should be placed straight up with your hands gripping the bar slightly wider than your shoulder width. Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
This exercise works the all chest lbs times/reps reps times/week |
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 incline bench press 002 | Lie flat on a bench with your feet firmly on floor. Make sure that your butt, back, shoulders, and head are firmly anchored on the bench. Roll your shoulders back and down to make the shoulders comfortably pressed against the bench while the chest is sticking up. Your arms should be placed straight up with your hands gripping the bar slightly wider than your shoulder width. Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
This exercise works mostly the upper chest area. lbs times/reps reps times/week |
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 Decline Bench Press 003 | 1. Lie completly flat on a bench with your feet firmly on floor.
2. Make sure that your butt, back, shoulders, and head are firmly anchored on the bench.
3. Roll your shoulders back and down to make the shoulders comfortably pressed against the bench while the chest is sticking up.
4. Your arms should be placed straight up with your hands gripping the bar slightly wider than your shoulder width.
5. Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can could cause injuries.
6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.
This exercise works the upper chest area mainly.
lbs times/reps reps times/week |
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 NBench press 004 | Lie completly flat on a bench with your feet firmly on floor. Roll your shoulders back and down to make the shoulders comfortably pressed against the bench while the chest is sticking up. Your arms should be placed straight up with your hands gripping the bar . EXHALE as you push up, pause slightly at the top of the movement, then as you lower the weight INHALE . lbs times/reps reps times/week |
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 incline shoulder press 005 | Lay down flat on the incline press machine, grab the side handles. EXHALE on the way up and INHALE on the way down.
lbs times/reps reps times/week |
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 sitting bench press 006 | Sit back straight feet apart grap handles which should be at shoulder height. Push forward slowly, came back and repeat. lbs times/reps reps times/week |
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 shoulder press with Smith m 007 | Start with bar at the level of the upper chest slightly below shoulder height.
Grasp barbell with grip slightly wider than shoulder Press. Press till full extension of arms. return slowly and repeat. lbs times/reps reps times/week |
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 New Technique 008 | times/rep reps times/week |
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 vertical shoulder press machine 009 | Sit on the bench that you adjust so the handles are beneath your shoulders. Press up over your head . EXHALE on the way up, and INHALE on the way down lbs times/reps reps times/week |
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 shoulder abduction 010 | Sit on the bench facing lateral raise machine. Place your arms under the arm pads and grab onto the handles. Lift both arms as high as you can to the side at the same time. EXAHLE on the way up and INHALE on the way back down lbs times/reps reps times/week |
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 Standing calf machine 011 | Adjust the standing calf machine so that the shoulder rests are low enough that you need to bend your knees to get your shoulders underneath it. Stand on the foot platform on the balls of your feet . Start with your heels as far down below the platform as possible. SLOWLY bring your heels up contracting the calf muscles. Come all the way to the top and hold your contraction on the top a few secondes then SLOWLY bring your heels back down and repeat. kgs times/reps reps times/week |
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 triceps with dip machine 012 | Mcahine is a good way to work the triceps without having to lift the entire body weight. Push the handle down as you sit down to avoid akward torsion of the shoulder. Start with the arms extended and the handles down, keep your body straight or slightly bent forward then slowly bend the elbows till a good flexion, then push again the handles back down. lbs times/reps reps times/week |
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 pect deck 013 | Place your arms on each padding of the pec deck machine, get a good grip on the handles, while you are seated. Keep back straight and chest out. EXHALE.as you push with both arms to meet towards your chest but not covering your face. Then slowly release your hands back to the original position while INHALING,and let your chest expand.
lbs times/reps reps times/week |
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 Rear delt machine 014 | Sit down facing the machine, position yourself to have the elbow at the same height as the shoulders. Pull each bar back as far as you. EXHALE on the way back and INHALE as you return to the strat position. lbs times/reps reps times/week |
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 Preacher curl with machine 015 | First lean into the machine so that your shoulders are right on the top of the pad. Straighten the arms and begin the curl. Flex the arms bringing the handle into the finish position as shown. . Return to the start position and continue. Exhale on the way up and inhale on the way down. lbs times/reps reps times/week |
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 Lateral pull down neutral bar 016 | Sit down on the lat pull down machine and adjust the knee pad as to make your legs snug. Grab onto the neutral bar and lean back arching your back as you do so. Drop you shoulders and bring your elbows forward right under your shoulders. Pull the bar to your upper chest as to touche your collar bone. lbs times/reps reps times/week |
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 Lat pulls down neutral bar 017 | Sit down on the lat pull down machine and adjust the knee pad as to make your legs snug. Grab onto the neutral bar and lean back arching your back as you do so. Drop you shoulders and bring your elbows forward right under your shoulders. Pull the bar to your upper chest as to touche your collar bone. lbs times/reps reps times/week |
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 Lat pull downs 018 | Attach a long bar attachment to the cable pulley. Grab onto the bar and lean back arching your back as you do so. Drop you shoulders down as you pull the bar to your upper chest so that it comes down and touches your collar bone. lbs times/reps reps times/week |
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 New Technique 019 | Position your feet up on the foot platform. Semi-extend your legs such as your knees are out of the way. Sit up straight and slowly pull the handle right into your mid-section, EXHALING as you do so. As you pull on the handle you should squeeze your shoulder blades together. As you extend your arms back to the starting position let your blades roll back outwards. lbs times/reps reps times/week |
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 Sited row with wide bar 020 | Position your feet up on the foot platform. Semi-extend your legs such as your knees are out of the way. Sit up straight and slowly pull the handle right into your mid-section, EXHALING as you do so. As you pull on the handle you should squeeze your shoulder blades together. As you extend your arms back to the starting position let your blades roll back outwards and INHALE. lbs times/reps reps times/week |
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