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Physical exercise

Upper Body Exercises
by Vaughn Aubuchon

Here is an upper body exercise routine I came up with for myself. It starts slowly, builds in intensity, and ends with a cool-down. It is entirely adjustable, based upon one's ability. It may be started slowly, and ramped up to your personal ability. It will never be too easy, since the weight and reps may be increased to whatever is personally tolerable.

I am 73. If you are younger and stronger, increase your personal routine. If you are older and weaker, you may wish to tone it down a bit. A great feature of this approach, is that everything is entirely adjustable BY YOU. Don't try to overdo it. Slow, steady and persistent wins the day.

.

300

140


.
Upper Body Exercises
Using hand weights

#

Exercise Name

.
Description

Reps

1

ARM SWING (warm up)

Front-to-back together

15

2

WAIST-BEND SWING

Side-to-side simultaneous

15

3

CURL

Up (bi) - down

15

4

PRESS

Up (bi) - down

15

Pause if required

5

PUNCH

Left - Right alternate

15

6

SIDE LIFT (my hardest)

Up (bi) Butterfly

15

7

SWIM (crawl)

Left (bi)- Right alternate

15

8

CHOO-CHOO (arms bent)

Left - Right alternate

15

9

WALK-SWING (cool down)

Left - Right alternate

15

NOTES:
bi = breathe in
I use 5 lb. weights and 15 reps.
This routine takes me about 5 minutes.
GREAT for TV commercial breaks.

Try to do it 3 times a day.
Don't do any motions that are painful for you.
Change the order to anything you may wish.
.

Other Arm Exercises You May Add -
10. ROWING
11. REVERSE CURL
12. SKY PUNCH - alternate arms
13. BREAST STROKE
14. OPEN KIMONO - arms straight out
etc.
.

30

200

190 - 450

30


.
Possible Routines
Using hand weights

Routine
#
Hand
Weights

.
# of Reps

1

1 lb.

5

-

2

10

3

15

4

20

5
3 lb.

5

6

10

7

15

8

20

9

5 lb.

5

10

10

11

15 - (My level)

12

20

13
7 lb.

5

14

10

15

15

16

20

Weight = strength

Reps = endurance

NOTES:
Start with Regimen #1.
Work your way down, in whatever increments you find comfortable.

WEIGHT
One can start with no weight at all, then move up to 1 lb., 2 lb., 3 lb., 4 lb., or 5 lb. hand weights. Cast iron hand weights are very cheap. I use two 5 lb. weights.
- Start with what is comfortable for you.

REPETITIONS
One can start with 5 reps,
then graduate to 10, 20 or 30 reps.
- Start with what is comfortable for you.
.

SESSIONS
How many times a day should you do this?
Two is good, or more if you like.

DON'T try and start with 7 lb. and 50 reps. You will hurt yourself.

Straining yourself is not required, but consistency is. Do the exercises daily.
Slow and constant wins the day.
.

Your limits are self-imposed.
NEVER say it is too easy,
unless you are doing 50 reps with 20 lb. weights.

By then, you will be a muscled monster.

70

120

120

140 - 450


DISCLAIMER:
The author is not a physical therapist. Seek advice from a doctor, if you are not sure of your abilities.
These are simply exercises that have worked well for me.

DO NOT ATTEMPT unless you are in adequate physical shape.
DO NOT do anything that is uncomfortable for you. I cannot be responsible for any personal injury that you may incur by attempting unfamiliar exercises that are too difficult for you.

All shoulder exercises are suitable for indoor use, unless you are 6' 6" tall, and/ or have a low ceiling.

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Tags: shoulder exercises, upper body exercises


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This Vaughns Shoulder Exercise Routine
summary was last updated on 2017-06-19.