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Wheelchair Bodybuilding Routine



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Wheelchair Bodybuilding Workout


Weightlifting while in a wheelchair provides a handful of challenges. However, it can be done, and done well. In fact there are wheelchair bodybuilders at the professional level (such as Nick Scott) who have shown that a top level physique is attainable.

A wheelchair bodybuilder is limited in some areas. However, in general the same principles of training apply. Although deep squatting or massive deadlifting is off the table, there are many other hard core exercises that can be done to push the body to higher development.

Hard Core

One of the key elements in sparking muscle growth is to use exercises that activate a large amount of muscle together. Since the squat and deadlift are not feasible, the load falls on a few other mass stimulating exercises - the bench press, machine row and the seated barbell press. Any and all wheelchair training should be centered on these prime movements. Other good exercises such as curls should act to supplement these vital exercises but make no mistake; the beef of the workout is the bench, machine row and the barbell press.

Prime Workout
Warm up - 3-4 minutes of dynamic action to get the blood flowing and body temperature elevated
Bench Press - a couple of warm up sets, then 5 sets of 8-10 repetitions
Seated Barbell Press - 5 sets of 8-10 repetitions
Close Grip Bench Press - 3 sets of 7-10 repetitions
Heavy Barbell Curls - 4 sets of 10 repetitions
Machine row - 5 sets of 10 repetitions

This workout should be performed twice a week, with two days of rest between each session. Also, some waist work can be performed apart from the workout routine.

Supplemental session
This session should be performed once a week:
Warm up - 3-4 minutes of dynamic action to get the blood flowing and body temperature elevated
Bench Press - 3 sets of 15 repetitions
Seated Dumbbell Press - 3 sets of 15 repetitions
Dumbbell Lateral Raise - 3 sets of 15 repetitions
Skull crushers - 3 sets of 15 repetitions
Seated Dumbbell Curls - 3 sets of 15 repetitions


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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