upper body dumbbell exercises for seniors pdf
Chest Supported Dumbbell Row 3 8 - 12 5. Dumbbell Upper Body Workout Exercise Sets Reps 1.
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Chest flys target the major pectoral muscle pectoralis major and can be performed on the flat decline and incline benches.
. A well-rounded workout includes exercises to. Slowly lower yourself back down. Contribution to the body of research that helped form the basis for the Growing Strongerprogram.
Jennifer Layne MS CSCS donated her time to review the exercise program. One Arm Dumbbell Row 4 8 - 10 2. Lie down on the bench with the dumbbells.
Seated UE - United Therapy Services - Home Health Therapy Services. Weve created this free 12 week dumbbell workout plan and the accompanying printable PDF version to empower you with the structure and guidance you need to target each. Lay on the incline bench with a dumbbell on each thigh.
The goblet squat is a great exercise for the whole body but it especially targets the quads. In the Upper Body B workout youd only use this warm up sequence for pull-ups and shoulder presses and maybe dumbbell presses as well or again just half of this warm up. Keeping your left foot flat on the ground slowly extend your right.
Use the legs to lift the weights to the outside of either shoulder. Upper Body Isometric Exercises with PDF. Get creative and use things.
Seated Dumbbell Exercises For Seniors Pdf. Dumbbell Shoulder Press 4 8 - 10 3. Balance a dumbbell on top of your right thigh and then grip the sides of the chair to help stabilise your upper body.
PDF of This Workout Plan. The legs lower back and core can be completely trained with four dumbbell exercises. Do the same workout every time and you will get the same results.
Dumbbell Lateral Raise 3 8 - 12 4. Your body will make a triangle with the floor with straight legs the knees not locked and reaching the heels towards the FloorKeep the palms of the hands fingers pulled and shoulders wide. Sit tall in a sturdy chair with armrests.
Incline Dumbbell Bench Press 3 8 - 12. Do 3 sets of 15. Place your hands on the arms of the chair and push up to lift your bottom off the seat.
Dumbbell Pullover 3 8 - 12 5. Extend the arms upward and bring the dumbbells.
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