Rationale : Regular exercise is crucial for everyone, including individuals using wheelchairs, as it promotes overall health, strength, and well-being. Engaging in a serious workout regimen offers numerous benefits for people in wheelchairs. Firstly, it helps to improve cardiovascular endurance, which is vital for maintaining a healthy heart and circulatory system. IMPORTANT – In order to build muscle optimally, you must target each muscle group 2-3 times a week. Since leg day is out the question for people in wheelchairs, we created this fully optimized plan in order to maximize upper body gains, in other words we replace legs with more biased upper body routine.
Note: ANY WEIGHT OR INTESITY IS UP TO THE INDIVIDUALS DISCRETION AND OWN RESPONSILBITY/ WE DO NOT TAKE RESPONSIBILITY FOR ANY INJURIES
Chest
Flat Bench or Chest Press Machine – 3 sets of 8-12 rep range
Incline Dumbbell bench press – 3 sets of 8-12 rep range
Chest fly machine – 3 sets of 8-12 rep range
Decline bench press machine – 3 sets of 8-12 rep range Back –
Back
Baby Assisted pullups – 3 sets of 8-12 rep range
Low to high row machine – 3 sets of 8-12 rep range
Wide grip inverted row – 2 sets of 10 reps
Close grip inverted row – 2 sets of 8 reps Arms –
Arms
Machine shoulder press – 3 sets of 9 reps
Seated Lateral Raise or Machine lateral raise – 3 sets of 9 reps
Tricep pushdown – 3 sets of 8 to 10 reps EZ bar bicep curl – 3 sets of 8 reps
Normal bicep curls – 3 sets of 8 reps
Hammer curls – 2 sets of 9 reps
Dietary note : whether bulking or cutting weight, keep in mind to calculate the calories that are not being burned from walking like the average person, from the goal caloric limit.