DocuRehab Software Chart

This chart was prepared for You!

John Doe Therapy

1234 Rehab Lane Suite B456
Therapy, Florida 33410

Rowing machine 041	Keeping the back straight as the exercises is performed will work more legs and arms. lbs of tension mn

shoulder abduction lift 042	Sitting upright with a dumbbell in each hand. Starting position- arms straight down at side. Keep palms faced down throughout entire exercise. Finishing position- arms straight out with the dumbbells at shoulder height. Motion should be slow and controlled. Don't swing or use your legs. lbs times/reps reps times/week

Dumbbell front raise 043	Sitting upright with a dumbbell in each hand. Starting position- arms straight down at side. Keep palms faced back. Raise one arm at a time in an arcing movement in the front of your body (and face) until the weight is above your head. Control the movement through the all exercise. lbs times/reps reps times/week

Dumbbell front raise 044	Sitting upright with a dumbbell in each hand. Starting position- arms straight down at side. Keep palms faced back. Raise one arm at a time in an arcing movement in the front of your body (and face) until the weight is above your head. Control the movement through the all exercise. lbs times/reps reps times/week

Dumbbell lateral raise 045	Sitting upright with a dumbbell in each hand arms straight down at side. Start with palms facing down and end up with palms facing frontward arms up above head . Motion should be slow and controlled. Don't swing or use your legs. lbs times/reps reps times/week

Dumbell flye 046	Start sitting straight, both dumbbell 90 degrees side by side in front palm facing down. Open both arms and bring dumbbell on each side while keeping them at same level. lbs times/reps reps times/week

Extreme row 047	Lay face down on the extreme row bench. Place your chest right on the bench. Grab both handles and pull your elbows up back as far as you can. EXHALE as you pull and INHALE as you return the weight back down. lbs times/reps reps times/week

Shoulder pull machine 048	Chest against plate. knne snugg under roller. keep head straight. Pull handle while approximating shoulder blades. let it go down slowly as your shoulder blade roll outward. lbs times/reps reps times/week

Preacher bench curls 049	Using a preacher curl bench and an EZ curl bar, grasp the bar using a shoulder width grip. Curl the bar upward in an arc, bar towards your chin, but keep in mind that the resistance is greater at the beginning of the rep. Go down SLOWLY and work the muscle on the way down as well.. lbs times/reps reps times/week

Seated triceps press 050	Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head. lbs times/reps reps times/week

Seated triceps press
050

Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows. With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head. lbs
times/reps
reps
times/week

sitting 1 arm triceps extensions 051	Hold dumbbell in right hand and raise overhead to arm's length. Sit back straight up. Keep upper arm close to your head. Lower dumbbell in a semicircular motion behind head until forearm touches your bicep. Return to starting position and repeat for your other arm after you finish this set. Your elbow and upper arm should NOT move at all. Can also be done with both arms on one heavier dumbbell or with a barbell. lbs times/reps reps times/week

sitting 1 arm triceps extensions
051

Hold dumbbell in right hand and raise overhead to arm's length. Sit back straight up. Keep upper arm close to your head. Lower dumbbell in a semicircular motion behind head until forearm touches your bicep. Return to starting position and repeat for your other arm after you finish this set. Your elbow and upper arm should NOT move at all. Can also be done with both arms on one heavier dumbbell or with a barbell. lbs
times/reps
reps
times/week

Lying Dumbbell Tricep extensions 052	Lay down on a flat bench with the back of your head (occiput) at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head. Do not let your elbows flare outward. Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Repeat. lbs times/reps reps times/week

Lying Dumbbell Tricep extensions
052

Lay down on a flat bench with the back of your head (occiput) at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head. Do not let your elbows flare outward. Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Repeat. lbs
times/reps
reps
times/week

arm pronated triceps extention 053	Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular to the floor. The palm of your hand that is holding the dumbbell should be facing toward your feet. The other hand can be positioned on the bicep of the arm holding the dumbbell for support. If your are holding the dumbbell in your right arm you should inhale and slowly lower the dumbbell to your left shoulder. It is important to lower the dumbbell exactly to this point on your shoulder because this ensures the proper flexion angle of your elbow joint! Your elbow is the only area where movement should be occuring. Don't let your upper arm move around during the exercise! lbs times/reps reps times/week

arm pronated triceps extention
053

Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular to the floor. The palm of your hand that is holding the dumbbell should be facing toward your feet. The other hand can be positioned on the bicep of the arm holding the dumbbell for support. If your are holding the dumbbell in your right arm you should inhale and slowly lower the dumbbell to your left shoulder. It is important to lower the dumbbell exactly to this point on your shoulder because this ensures the proper flexion angle of your elbow joint! Your elbow is the only area where movement should be occuring. Don't let your upper arm move around during the exercise! lbs
times/reps
reps
times/week

Lying triceps presses 054	Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the posterior top of your head (occiput) is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely. lbs times/reps reps times/week

Lying triceps presses
054

Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the posterior top of your head (occiput) is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position (this is key), slowly lower the bar until it almost touches your forehead. Then press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely. lbs
times/reps
reps
times/week

Chest Dip 055	Using your hands to support your weight, place your hands on the side of a bench and place your feet on the ground. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance! lbs times/reps reps times/week

Chest Dip
055

Using your hands to support your weight, place your hands on the side of a bench and place your feet on the ground. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance! lbs
times/reps
reps
times/week

Bent over dumbbell 056	Place foot opposite of dumbell in front, hold yourself on a low bench, keep back straight, keeping elbow close to thorax pull dumbbell up and INHALE, bring it down and EXHALE. lbs times/reps reps times/week

Dips bar 057	Place your hands on the dip bars. Start with your arms extended as shown. With control bend your elbows and let your body drop down to where your elbows are bent to a 90 degree angle or less. Push your body up and down for each repetition. times/rep reps reps times/week

Dips bar 058	Place your hands on the dip bars. Start with your arms extended as shown. With control bend your elbows and let your body drop down to where your elbows are bent to a 90 degree angle or less. Push your body up and down for each repetition. lbs times/reps reps times/week

Concentration curls 059	Spread your legs apart into a V and lean forward slightly. Palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight. lbs times/reps reps times/week

Concentration curls
059

Spread your legs apart into a V and lean forward slightly. Palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight. lbs
times/reps
reps
times/week

dumbbell flyes 060	Use a flat bench and dumbbells. Lay on your back with a dumbbell in each hand. Rest the dumbbells on your shoulders and chest before and after each set. Starting position- Press the dumbbells up toward the ceiling with your palms facing each other and the weight touching. keep your arms slightly bent. Movement- Making sure not to bend or straighten your arms at the elbows, lower the weight directly out to the side until it is even with your shoulders. Then bring it back to the starting position in the exact opposite motion. lbs times/reps reps times/week

dumbbell flyes
060

Use a flat bench and dumbbells. Lay on your back with a dumbbell in each hand. Rest the dumbbells on your shoulders and chest before and after each set. Starting position- Press the dumbbells up toward the ceiling with your palms facing each other and the weight touching. keep your arms slightly bent. Movement- Making sure not to bend or straighten your arms at the elbows, lower the weight directly out to the side until it is even with your shoulders. Then bring it back to the starting position in the exact opposite motion. lbs
times/reps
reps
times/week

This technical chart has been created by DocuRehab Software - http://www.DocuRehab Software.com