Fit and Functional
Client : 9 Biceps NFPT ID : 914 774 3644 THR :
Date : Friday, December 05, 2008
Machine Curl
adjust height so shoulders are not forced to elevate keep shoulders down and back curl just past 90 degrees
Sets: Reps: Weight: Hold: Rest:
2 9
Notes: S. T. G.F.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Barbell Curl
Sets: With a slightly wider than shoulder width grip, curl the bar upward by bending the elbow. Reps: Return to starting position under control. Avoid leaning Weight: back and do not swing the bar with momentum. Hold: Rest:
2 9
Notes: S.T. A.T. G.F.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Hammer Curl
Sets: Stand holding dumbells in each hand with palms facing in. Keeping elbows in against body. Bring weights upward Reps: until a contraction is felt in the bicep. Slowly return to Weight: start. Hold: Rest:
2 9
Notes: S.T. A.T. G.F.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Reverse Cable Curl
Stand feet shoulder width apart With palms facing into body curl bar into chest
Sets: Reps: Weight: Hold: Rest:
2 9
Notes: S.T. G.F. A.T.
1 of 3 Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 PHR30EC5-12942 2003, Phases
Fit and Functional
Client : 9 Biceps NFPT ID : 914 774 3644 THR :
Date : Friday, December 05, 2008
Spider Curl
Lay on incline bench holding dumbells. Curl dumbells up and return to start position
Sets: Reps: Weight: Hold: Rest:
2 9
Notes: S.T. G.F.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Constant Tension Curls
start with weights in both hands at the top of the motion squeezing the bicep slowly lower the weight one hand at a time keeping a 3,0,1 tempo
Sets: Reps: Weight: Hold: Rest:
2 9
Notes: S.T. G.F. A.T.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
One leg Standing curl
Standing on one leg maintaining a neutral spine and bracing the core perform curl
Sets: Reps: Weight: Hold: Rest:
2 9
Notes: G.F. ADL A.T.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Balance Board Curl
Standing on the rocker board maintaining a neutral spine and braced core perform a curl
Sets: Reps: Weight: Hold: Rest:
2 9
Notes: A.T. ADL G.F
2 of 3 Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 PHR30EC5-12942 2003, Phases
Fit and Functional
Client : 9 Biceps NFPT ID : 914 774 3644 THR :
Date : Friday, December 05, 2008
Standing 1 arm cable curl
While in standing position hold cable in one hand along side hip curl the weight without letting the elbow move forward past the body
Sets: Reps: Weight: Hold: Rest:
2 9
Notes: S.T. G.F. A.T.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Seated bicep curl
In seated position maintaining a neutral spine Keep elbows into sides and curl weight do not swing , lean forward, or tip during the motion
Sets: Reps: Weight: Hold: Rest:
2 9
Notes: S.T. G.F.
10 11 12 13 14
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
3 of 3 Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes.
PHR30EC5-12942 2003, Phases
