This chart was prepared for You!
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
 shoulder raise 021 | Face away from the cable with pully on the ground. Both feet well anchored in the ground, keeping the elbow locked palm facing down bring the bar up and EXHALE as you do so. INHALE as your bring it back down. lbs times/reps reps times/week |
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 Biceps cable curls 022 | Place your feet at shoulder width apart and grasp the rope with both hands. Concentrate on keeping your body straight with your elbow fixed. Curl the weight to your chest up and down in a controlled and slow movement. lbs times/reps reps times/week |
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 Front Delt cable raise 023 | Facing the cable machine, both feet spread at shoulder width, lock elbow , palm facing down bring handle in a semi cicle above head lbs times/reps reps times/week |
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 pec muscles 024 | Stand in the middle of a cable pulley machine and grab the handles with you palm facing forward ( you can place on foot in front of the other for better balance and lean forward slightly). From the start position make your arms pivot from the shoulders (not elbows) and push the handles down and forward bringing them down and together in front of you as shownabove. lbs times/reps reps times/week |
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 Chin up 025 | Hold the chin-up bar with a normal grip (palms facing away) with your hands wide apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! times/reps reps times/week |
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 Chin up 026 | Grab handle with a 10 inches width, bend knee to carrie with your arm all your weight. Slowly bring your chin at the level of the bar trying to keep the most horizontal position. times/reps reps times/week |
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 Chin up 027 | Grab handle with a 10 inches width, bend knee to carrie with your arm all your weight. Slowly bring your chin at the level of the bar trying to keep the most horizontal position. times/reps reps times/week |
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 New Technique 028 | Grab handles with both hands, keeping knee as straight as possible, raise both feet up perpendicular to the floor to make a ninety degree angle between legs and abdomen.
Lower slowly and repeat times/reps reps times/week |
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 Standing triceps extension 029 | Using a cable attached up and back. Take a position facing away from the machine one leg forward and bend, one leg backward and straight, and low back straight. Grab the double handle over head and start with your forearm touching your biceps. Straighten your elbow keeping your upper arm fixe and press the handle in a semi circular motion untlil your elbows are locked. Return slowly to the starting position. lbs times/reps reps times/week |
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 Chest cross body with cable 030 | Stand in the middle of a cable pulley machine and grab the handles with open palms. Make sure that you elbow angle is fixed to work the shoulder and not the biceps. lbs times/reps reps times/week |
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 New Technique 031 | Face the cable machine, both knee on the floor thighs touching your calfs. Grab the rope with both hands locking the shoulder and the elbow joint. Make all your upper body rigid. The only motion should occur at the lumbar level. Pull down the rope till you touch the floor with the elbow. return slowly and start again. lbs times/reps reps times/week |
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 New Technique 032 | Face the cable machine, both knee on the floor thighs not touching your calfs. Grab the rope with both hands locking the shoulder and the elbow joint. Make all your upper body rigid. The only motion should occur at the lumbar level. Pull down the rope till you touch the floor with the elbow. return slowly and let the weight slightly hyper-extend the lower back and repat. lbs times/reps reps times/week |
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 cable shoulder extention 033 | position face to cable machine. Grab flexible rope with both hands, keep elbow extented and pull upward to bring both hands above head. Return slowly and start again. lbs times/reps reps times/week |
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 Dead weight biceps pull 034 | Both feet are parrallele, knee bent, back perfectly straightl, hands in alignment with top of the knee. Pull up slowly, pause sligtly then go down. lbs times/reps reps times/week |
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 Lat pull down close grip 035 | Attach a close grip handle to the cable pulley. Grab with both hands onto the handle and lean back arching your back as you do so. Drop you shoulders and bring your elbows forward right under your hands. Pull the handle to your upper chest so that it comes down and touches your collar bone.
lbs times/reps reps times/week |
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 Dip machine 036 | The dip machine allows you to dip and work your triceps without having to lift your entire body. Push the handle as you sit down to avoid stressing your shoulders. Start with the arms ectended and the handles in the down position. Slowly bend your elbows, then push back down the handles and repeat. To get off the machine press down the handle first, then let them get back up slowly as you sit up. lbs times/reps reps times/week |
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 New Technique 037 | Hold the bar in front of you (Palms facing up). Curl the weight up to your chest without moving your elbows (keep them along your side). Then back down. Keep a slow controlled movement.
Reverse curl can be performed the same way but starting palms facing down. lbs times/reps reps times/week |
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 Straight bar curls 038 | Hold the bar in front of your in the under hand position (Palms facing away). Stand straight up with your head up and feet about shoulder width Curl the weight up to your chest without moving your elbows (keep them along your side). Then back down. Keep a slow controlled movement. Do NOT swing or use momentum to lift the weight. lbs times/reps reps times/week |
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 Straight curl with S bar 039 | Hold the bar in front of you palms facing up. Stand straight up with your head up and feet about shoulder width. Curl the weight up to your chest without moving your elbows (keep them along your side). Then back down. Keep a slow controlled movement. Do NOT swing or use momentum to lift the weight. lbs times/reps reps times/week |
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 Reverse curl 040 | Hold the bar in front of your in the under hand position (Palms facing down).Stand straight up with your head up and feet about shoulder width. Curl the weight up to your chest without moving your elbows (keep them along your side). Then back down. Keep a slow controlled movement. Do NOT swing or use momentum to lift the weight lbs times/reps reps times/week |
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This technical chart has been created by DocuRehab Software - http://www.DocuRehab Software.com