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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
 pull over 061 | Lay across a flat bench with only your shoulder touching the bench. Reach back over your head to grasp the dumbell under the top plate, keeps your palm facing up and lift weight slowly to bring it at ninety degrees over your chest. Return slowly keeping elbow straight letting the weight stretch your arms completly, then repeat. lbs times/reps reps times/week |
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 Dubbell bench press 062 | Grasp dumbbells, palms facing forward, elbow flexed. Secure back firmly on sit, anchor both feets into the ground
Raise dumbbells slowly by extending elbows and bring them side by side above head. Return slowly to original position and repeat.
As you lift, concentrate on keeping the weights balanced and under control. lbs times/reps reps times/week |
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 double dumbbell biceps curl 063 | Sit straight up. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. lbs times/reps reps times/week |
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 New Technique 064 | Sit straight up with a dumbbell in each hand, your arms hanging at your sides, palms facing forward. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Curl the weight in your left hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. lbs times/reps reps times/week |
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 Single biceps curls 065 | Sit straight up with a dumbbell in each hand, your arms hanging at your sides, palms facing forward. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Curl the weight in your left hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. lbs times/reps reps times/week |
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This technical chart has been created by DocuRehab Software - http://www.DocuRehab Software.com