Wheelchair Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Workout Summary

The Wheelchair Workout Plan is a comprehensive upper body strength training regimen designed around feasible exercises for people in wheelchairs. A wheelchair exercise program can provide many benefits, including overall health, increased strength, and even the ability to compete in many demandin... more

The Wheelchair Workout Plan is a comprehensive upper body strength training regimen designed around feasible exercises for people in wheelchairs. A wheelchair exercise program can provide many benefits, including overall health, increased strength, and even the ability to compete in many demanding wheelchair sports.

Wheelchair Fitness

Being bound to a wheelchair does not mean being restricted to an inactive life. Wheelchair exercise routines, like the one found here, provide the blueprint for maintaining superb physical conditioning, despite perceived limitations. Many wheelchair exercises can be performed both at home and in the gym and create massive strength and incredible muscle tone.

The Wheelchair Workout Design

The wheelchair workouts prescribed in this plan focus on a split system which allows for working the entire upper body over the course of a week. Three days a week is all that is required to perform the workouts. It is advisable to perform these in sequence with at least a day of rest between each workout.

The first workout will focus on the chest and triceps. The second enlists the back and biceps. The third is all about deltoid work. You will perform no more than five exercises per workout. Additionally, the program takes on a progressive design to steadily increase the number of sets and reps performed each week to keep the muscles growing and gaining strength.

Proper Weight and Form

When it comes to exercise for wheelchair bound people, it is of the utmost importance to perform each move with the strictest form. Not only will this ensure the greatest return for the work put in, but it also minimizes the risk for injury. This is especially crucial for those who do not train with a partner.

To get the most out of the wheelchair exercise program, another important aspect is using weights that are just right. Too little resistance will not build strength and produce the results you desire. Alternatively, too much resistance puts incredible strain on muscle, tendons, and bones.

You should be able to complete the desired number of reps with very little variance. If you can do 4-5 more reps than listed, you are likely using a weight that is too light. If you cannot reach the prescribed number, you should lighten the load.

Eat, Sleep, and Grow

When it comes to getting fit, there is more involved than just completing training. No one has ever reached their zenith of fitness by avoiding proper nourishment and rest. Eating a balanced diet and ensuring proper protein requirements to fuel muscle repair is an essential aspect of getting the most out of this program. Furthermore, taking time between workouts and getting the appropriate amount of repose is crucial. Muscle grows and repairs at rest, not when stressed.

Fitness is possible for most everyone. This program provides doable workouts for people in wheelchairs, enabling you to experience a supreme level of fitness, whether for the sake of being healthier, or to become more active in hobbies and sports. Whatever your aspiration, the wheelchair workout plan is your design for a stronger, more fit you.

Wheelchair Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Wheelchair Workout Plan

Wheelchair Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Workout Summary

The Wheelchair Workout Plan is a comprehensive upper body strength training regimen designed around feasible exercises for people in wheelchairs. A wheelchair exercise program can provide many benefits, including overall health, increased strength, and even the ability to compete in many demandin... more

The Wheelchair Workout Plan is a comprehensive upper body strength training regimen designed around feasible exercises for people in wheelchairs. A wheelchair exercise program can provide many benefits, including overall health, increased strength, and even the ability to compete in many demanding wheelchair sports.

Wheelchair Fitness

Being bound to a wheelchair does not mean being restricted to an inactive life. Wheelchair exercise routines, like the one found here, provide the blueprint for maintaining superb physical conditioning, despite perceived limitations. Many wheelchair exercises can be performed both at home and in the gym and create massive strength and incredible muscle tone.

The Wheelchair Workout Design

The wheelchair workouts prescribed in this plan focus on a split system which allows for working the entire upper body over the course of a week. Three days a week is all that is required to perform the workouts. It is advisable to perform these in sequence with at least a day of rest between each workout.

The first workout will focus on the chest and triceps. The second enlists the back and biceps. The third is all about deltoid work. You will perform no more than five exercises per workout. Additionally, the program takes on a progressive design to steadily increase the number of sets and reps performed each week to keep the muscles growing and gaining strength.

Proper Weight and Form

When it comes to exercise for wheelchair bound people, it is of the utmost importance to perform each move with the strictest form. Not only will this ensure the greatest return for the work put in, but it also minimizes the risk for injury. This is especially crucial for those who do not train with a partner.

To get the most out of the wheelchair exercise program, another important aspect is using weights that are just right. Too little resistance will not build strength and produce the results you desire. Alternatively, too much resistance puts incredible strain on muscle, tendons, and bones.

You should be able to complete the desired number of reps with very little variance. If you can do 4-5 more reps than listed, you are likely using a weight that is too light. If you cannot reach the prescribed number, you should lighten the load.

Eat, Sleep, and Grow

When it comes to getting fit, there is more involved than just completing training. No one has ever reached their zenith of fitness by avoiding proper nourishment and rest. Eating a balanced diet and ensuring proper protein requirements to fuel muscle repair is an essential aspect of getting the most out of this program. Furthermore, taking time between workouts and getting the appropriate amount of repose is crucial. Muscle grows and repairs at rest, not when stressed.

Fitness is possible for most everyone. This program provides doable workouts for people in wheelchairs, enabling you to experience a supreme level of fitness, whether for the sake of being healthier, or to become more active in hobbies and sports. Whatever your aspiration, the wheelchair workout plan is your design for a stronger, more fit you.

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Military Press Bench
  • Lat Pulldown Machine
  • Flat Bench
  • Dip/Chin-Up Machine
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
2 sets, 10 reps, 01:00 rest
2 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is an intermediate workout that is designed to work the upper body and help to strengthen and tone. All the exercises can be done from the seated position and are a mixture of free weights and exercise machines.

To see the best results for this workout it is important that you eat right and are getting enough rest. Push yourself to lift heavy but make sure that you have the proper form. This wheel chair workout is great for those just getting into lifting.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Chest primary Shoulders primary Lats primary Triceps primary Middle back primary Biceps primary Muscles diagram

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Military Press Bench
  • Lat Pulldown Machine
  • Flat Bench
  • Dip/Chin-Up Machine
Show All

13 people started this plan

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Wheelchair Workout Plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Military Press Bench
  • Lat Pulldown Machine
  • Flat Bench
  • Dip/Chin-Up Machine
Show All

13 people started this plan